By Matt Posted On September 06, 2017 Categories : WOD

06/09/2017

CrossFit Euphonic – CrossFit

Warm-up

Metcon (No Measure)

EMOM 12

Min 1: 50 DU

Min 2: 2 Rope Climbs

Min 3: 8 BBJO

Min 3: 12/10 Cal Row

Metcon

Metcon (Time)

For time:

15-12-9-6-3

Back Squats 102.5kg/70kg

*Run 400m after each set

If unable to complete Rx, please use 70% of your 1RM.

Accessory Work

Straight-arm Strength (No Measure)

Three rounds, for quality:

10 Banded Pull-downs

10 Reverse Snow Angels

10 Plate Lowers