By Matt Posted On April 15, 2017 Categories : WOD

15/04/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

500m Row

–

Tabata Monster Walks (Band over laces)

Deadlift (5-5-3-3-3-Max)

5 @ 35%

5 @ 45%

3 @ 55%

5 @ 67.5%

3 @ 75%

Max Reps @ 82.5%

Deadlift (3 x 10 )

Perform 3 sets of 10 reps @ 60% of your 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 x Front Squats

20 x Box Jumps

1 x Rope Climb

Rx = 50kg / 32.5kg & 20lb / 14lb & 24″ / 20″
Scale Rope Climb for 10 Towel Pull-ups (5 Each Side)

Chinese Face-down Plank (No Measure)

Three rounds, for quality:

60 Second Chinese Face-down Plank
Add weight if needed