Friday 5-08-15 WOD

One of the best ways to settle an argument is to take it outside and do as many box jump burpees as possible in 5 minutes... 

Friday  5-08-15 WOD

CrossFit:

A.

For a total of fifteen reps increase weight for every single repetition. Perform five repetitions in OH, Front, and BS.

5x1 OHS

5x1 Front Squat

5x1 Back Squat 

Example: After warm up you may use the bar to do some overhead squats. As soon as you add weight count that as your first repetition. After you complete your OHS add weight for your second rep. Weight’s applied will depend on how long you have been training and where your max weights are for each type of squat.

B.

6 Min AMRAP

10 BB Snatches 65/95#

20 Wall Balls 14/9’ 20/10’

Fitness:

A.

5x5 Back Squat

B.

For Time alternate between the two exercises until you finish

Row for Calories & Wall Balls 14#/9’ 20#/10’

Row               30,25,20,15,10,5

Wall Balls      5,10,15,20,25,30