WOD 11/26

26 Nov

em>Wednesday November 26,192014
Turkey-Crossfit-Pic

* We will be closed Thanksgiving day. Enjoy your friends and family.

Skill / Strength

Back Squats

Set 1 – 6 reps @ 65%
Set 2 – 4 Reps @ 75%
Set 3 – 2 Reps @ 85%
Set 4 – 2 Reps @ 90%
Set 5 – 1 Rep @ 95%
Set 6 – Max Reps 85%

If you do not have an exact 1Rm to base this off of, then use the RPE method.

30- Min

WOD:

With the barbell in the front rack position perform:

5- Stationary Split Lunges on one leg
5- On the other leg
5- Front Squat
5- Bar-Over Burpees

5- rounds for time Rx= 95/65

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