“Sir Mix-A-Lot”

November 21, 2016

CrossFit Armed – CrossFit

Monday Squat Day (No Measure)

3 rounds

200 meter run

5xband steps each way

5 jump squats

3-5 muscle ups

or

5 strict chin ups

and

10 dips any way

Front Squat (build to a heavy single)

Metcon (Time)

400 meter run

15 back squats 135/95

10 front squats 135/95

5 overhead squats 135/95

600 meter run

15 back squats 135/95

10 front squats 135/95

5 overhead squats 135/95

800 meter run

15 back squats 135/95

10 front squats 135/95

5 overhead squats 135/95

Return to WOD home page