Thursday's WOD - 9/21/2017


Skill:

5x - 10m (Down & Back) - Overhead Med-Ball Lunge

Strength:

Pause Back Squat

**RESET Working Weight / Training Max at 95% of 1RM from CF Total. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**

8x3@60%NEW ww

WOD:

12 min AMRAP:

200m Sprint

20 Wall Balls @20/14#

10m Overhead Med-Ball Lunge (Down & Back) @20/14#

Accessory Work:

E2MOM x10 (5 sets)

2 Push Press + 2 Push Jerk + 2 Split Jerks*

*From the rack


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com