Tuesday’s WOD


Skill:


3x5 - Pause Back Squat @moderate weight


Strength:


Back Squat

3-3-3-3-3 (5 att)

**Athletes will  warm up and build to 70-80% thren take 5 attempts to gradually work up to a heavy 3-rep Back Squat. Recent foundations grads who are not ready for a max or uncomfortable bailing can complete a 5x3@ moderate weight focusing on quality technique. 


WOD:


For Time:

27-21-15-9

American KBS (53/35)

Plate AbMat Sit-ups

Wall Ball (20/14)


@Home / Scaled option:


For Time:

27-21-15-9

American KBS (50-53/30-35)

Sit-ups

DB/KB Goblet Squats (35/20-26)


NOTES: Score Time and record wall ball weight. Recent foundations grads may scale to russian as needed. 


Accessory Work:


5RFT:

15/12 Cal Bike

10 Toes to Bar / T2B variation 

5 Burpee Box Jumps


**REST 30 sec after each round**


NOTES: Score Total time including rest. 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com