WOD 06/26/17

Announcements

**CrossFit 718 will be CLOSED this weekend. 7/1 & 7/2**
Please take a close look at the schedule for NEXT week, the schedule has changed for the holidays. Be sure to register for class.

CrossFit 718 – A – CrossFit WOD

A: Metcon (No Measure)

2 Rounds of:

10 Calorie Row (5/3)/

10 Each Walking Lunge/

10 Air Squat/

10 Each Jumping Lunge/

20 Banded Good Morning
@Easy Pace and tempo.

For all movements but especially Jumping Lunges, ensure that your knees are tracking the big toes.

B: Front Squat (1 EMOM 10 Building )

5 Minutes TO WU + 1 EMOM X 10 Minutes Building up heavy with no misses @21X1

C: Back Squat (5@65 + 5/5@75 + 5/5/5@85% (TM + 20#))

% Based off of Training Max (Please add 20#’s to Squat training max.) @20X1; Rest 90-180 Seconds Between Sets.

To calculate Training Max (%)= 1Rm X .85% of most recent 1Rm From 12/02/16 + 10#’s/ Take TM and multiply by corresponding %.

D: Metcon (No Measure)

For Quality

400M Farmer Carry (20/12KgX2); 60 Seconds Rest

25 GHD Back Extension; 60 Seconds Rest

60M Walking Lunge; 30 Seconds Rest
@80% Sustainable Pace