Friday 2/14/2014

trojan-crossfit-wod-amrap-back-squats-running-200m-run-running-clock

Warm Up

3 Rounds

  • 15 squats
  • 15 Push ups
  • 15 PVC Overhead Squats

Shoulder mobility

WOD

Each Movement is Max Effort for max reps.  Rest 1 minute between movements.  Score is total reps.

  • 4 min. Row (calories)
  • Rest 1 min.
  • 3 min. Pull Ups
  • Rest 1 min.
  • 2 min. Back Squat (135/95)
  • Rest 1 min.
  • 1 min. Shoulder to Overhead (135/95)

Cool Down

Foam Roll REcovery

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