Saturday, October 22nd, 2016

CrossFit Prince George – WOD

Strength

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

*Set safety bars/ Jerk blocks 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…. No Touch and Go !!!!.

WOD

Metcon (AMRAP – Reps)

Tabata (8rds Each)

Bench Press (135/95)

-Rest 4 mins-

Tabata

Ring Rows *

* Ring height is set to where top of the ring sits at the hips. Feet are placed on a 24in box or Bench. *

Core

3 rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Rock Hold

– Rest 1 min between rds –

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