Friday WOD

FRIDAY CROSSFIT 10/20/17

A. Back Squat (3 sets of 95% x 1, 80% x 4)

3 sets

95% x 1
rest 2 minutes, then
80% x 4
rest 3 minutes

increase weights each set if possible

B.

3 rounds

4 sets of:

3 Power cleans, 135#/95#
6 Push-ups
9 Squats

then:
run 200 meters

15 minute time cap
scale
ring push ups
bench/box push-ups

row 250 meters