Last week of box squats

Sunday, December 10, 2017 - 20:00

CrossFit PFT - WOD

Box Squat (12x2@75% of box squat )

30-45 seconds rest.

Focus on speed.

Sumo Straight Leg DL (3x12)

Metcon (AMRAP - Reps)

With a 16 minute clock:

Minute 1: Max Cal Assault Bike

Minute 2: Rest

Minute 3: Max Rope Climbs

Minute 4: Rest

Minute 5: Max Cal Rower

Minute 6: Rest

Minute 7: Max Reps Ring Muscle Ups

Minute 8: Rest

Repeat the same sequence.
Total reps for score. Post reps for each exercise in comments.

Weighted Sit Ups (5x3- Work to a 3RM)

DB or Barbell