Wednesday, September 21st, 2016

CrossFit Prince George – WOD


Five sets of:

Back Squat x 3-5 reps

Rest 60 seconds

Single-Arm Dumbbell Row x 8-10 reps

Rest 60 seconds


Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 10 minutes of:

Deadlift x 1 rep

Hang Power Clean x 1 rep

Front Squat x 1 rep

Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground. All movements must be done seperately. No squat clean thrusters. Loading: Men=115 lbs, Women=75 lbs)

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