* Join us Next Friday for the CrossFit Open with Fit Vine Wine for a Wine Tasting

WOD:

1) Back Squat: Every 2:30

5 @ 60-70%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

2) Front Squat: Every 2:00

5 @ 60-70%

4 @ 70-80%

4 @ 75-85%

4 @ 80-90%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

3) 9 minute AMRAP:

15 Air Squat Squats

12 Box Jump Overs 24/20

9 Hang Power Cleans 75/55

Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

5) Sled Drag: 400m @ Bodyweight

If you can’t keep this moving steadily scale the weight appropriately.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE