15/12/2015


Hilltop CrossFit – WOD

STRENGTH

A: Front Squat (8mins to find a heavy single )

B: Front Squat (@ 70% of above (1 in 1st min, 2 in 2nd min, etc))

If you reach failure, hit 4 reps EMOM until the 10min mark

WARM UP

Metcon (No Measure)

5-10-15-20m shuttle sprint

Every 90sec x 3

CONDITIONING

Metcon (AMRAP – Rounds)

Death by burpees

Metcon (Time)

LEVEL 2

15-10-5

Thrusters (61/42.5)

C2B pull ups