Daily Archives: June 12, 2014

140612SWOD

Main – SWOD View Public Whiteboard Metcon (Weight) Strength: Back Squat 5×5 @ 70% of 1RM (All sets to be completed at 70%) Immediately after each set, complete 5 box jumps (30/24) Rest 2 mins b/w sets Record Weight Squated Metcon (Time) 8 Rounds for Time 6 Front Rack Alternating Lunges @70 % of 1RM…

140612

Main – CrossFit View Public Whiteboard Metcon (Weight) 3×10 weighted situpsscore is heaviest single set of 10 reps in a row. Metcon (AMRAP – Reps) Death by kb swings and burpees 53/44 cash out 800m runperform the required amount of kb swings first, then burpees. Score is total reps.