Monday's WOD - 7/11/2016


Skill:

2x - 10 Russian KBS + 5 American KBS

3x5 R/L - Single Arm KB Front Squat

***2-3 second pause at the bottom of each squat***

Strength:

Back Squat (High Rep Week)

**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging yet fairly conservative, 3 rep weight where form is consistent.**

2x 6-10@80%ww

1x6++Amrap@80%ww

WOD:

7 Rounds:

1 min AMRAP:

10 American KBS

Max Effort Wall Balls in any remaining time...

***Rest 1 min between rounds**

#americankbs #wallballs #backsquat

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com