Monday's WOD - 7/3/2017


Skill: 4x - 10m Overhead Plate Walking Lunge 

Strength: Front Squat **Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.** 1x5@65%ww 1x5@70%ww 2x5@75%ww

WOD: 4 Rounds - 3 min AMRAP: 12 Thrusters @30-40% / 6-8 UB Reps Max Effort Calorie Row in remaining time…. **Rest 1 min between efforts** 


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CrossFit High Bar

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