Thursday, October 13th, 2016

CrossFit Prince George – WOD

Strength

Dead- Stop Front Squats (Heavy Triple (12 mins))

*Set safety bars at a height where you start in the bottom of a squat. Once you stand, descend the weight down (Controlled) back into the bottom of squat…. Reset each time… No Touch and Go !!!!.

WOD

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15 Med Ball Cleans

15 Abmats

Accessory

Metcon (No Measure)

3 rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Hold

– Rest 1 min between rds –

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