Main – CrossFit
Bryan Winder spotlight Wod
Metcon (Weight)
E3M for 12 minutes (4 rounds)
10 unbroken back squats
Score is total weight lifted over 40 reps.
Take weight from floor. Change weight through sets as desired. If you cannot make 10 unbroken squats without dropping weight then you cannot finish that set.
Metcon (AMRAP – Reps)
5 minute amrap
5 strict hspu
10 thrusters 95/65
30 singles
5 minutes rest
5 minute amrap
15 kb swings 53/44
8 dead lifts 225/145
Score is total reps. You can choose to do DU or singles. Both are RX