Wednesday, October 9 WOD

Skill Review: 4 minutes on…

  • High vs Low Back Squat

WOD: 3 Rounds of Back Squat as follows…

  • 5 reps at 75% of 1rm
  • 3 reps at 85% of 1rm
  • 1 rep at Max Effort

Cash-Out: 5 rounds for time of…

  • 10 Toes to Bar
  • 8 Box Jumps, 30/24″
  • 6 Burpees

*12 minutes hard stop

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

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CFA Coach Fun Facts

Turn-Offs: Mobility, split jerks, front squats, overhead squats

Coach DeFalco


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