CrossFit WOD, March 27, 2019

Wednesday March 27th, 2019

Strength
A) LEVEL ONE
3 sets of:
Back squat x 5 reps
Rest 30 sec
Banded Lateral Walk x 30 sec
Rest 30 sec
Single leg glute bridge hold x 30 sec each leg
Back Squat (3×5)

Strength
A) LEVEL TWO
3 sets of
Back squat x 5+

Two sets of 5, then max reps on your final set.
Use the same weight across all sets and go for max reps on set 3.
Choose a weight that allows you to get at least 8 reps on the final set.

Back Squat (3×5+)

Metcon
Metcon (AMRAP – Rounds and Reps)
B) 15 min AMRAP:
10 power cleans 115/75
20 double unders
25/20 cal row/bike

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