637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

6/12/14

June 12th, 2014

Strength:

 

Front Squat 7X1

90 sec rest of the following

Do five reps at 50% or previous 1 rm

Do three reps at 60%

then: 2 min rest in between

1 @ 65%

1 @ 75%

1 @ 85%

1 @ 95%

1 @ 102-105%…new 1 rm

1 @ 105-107%

1 @ 107-110%

If you stop at 95% or higher, drop weight down to 80% and do remaining reps

 

WOD:

Nick is 29!

2 rounds for time

29 wallballs (20/14) to 10’ 50+ to 9’

29 kbs (53/35) (35/25)

29 BJ (24/20)

29 pull ups

Leave a Reply

Your email address will not be published. Required fields are marked *