Squat Time

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Cossack Squats

10 Back Extensions

10 Alternating Lunges

10 Jumping Jacks

Weightlifting

You have 25 Minutes to Complete.

Back Squat (5-5 60%)

Back Squat (5 70%)

Back Squat (3-3 75%)

Back Squat (3 80%)

Metcon

12 Minute Time Cap

Metcon (Time)

100 Double Unders, Then:

4 Rounds of:

20 Dumbbell Goblet Lunges (50/35)

10 Lateral Over the Dumbbell Squat Jumps
100 Double Unders=200 Single Unders

Post WOD Skill/Strength

Sumo Stance Goblet Squat (20-18-15-12 AHAP)

Posted in WOD