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USvTHEM WOD 1

28
Aug

USvTHEM WOD 1

Crossfit Garage, Crossfit Towne Lake – CrossFit

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

hit areas of body use in the strength/skill and WOD sections

Weightlifting

Shoulder Press (4×8-12)

The progression is the same as always from the 8-12 rep scheme. Always go for 12 reps, and change accordingly.

Metcon

USvsTHEM WOD 1 (AMRAP – Reps)

10 min AMRAP

In teams of 4, you will line up facing the wall on on one side of the gym with your partners facing the same direction behind you in a single file line. The first person will pick up a plate which will be infront of them they will bring it over head and squat with it(girls will only have to goblet squat it). They will then pass it through their legs to the teammate behind them who will do the same. Once the last person has done their squat, you will begin the cycle again for a total of three times through. This will put you at the other side of the gym where you will drop the weight and choose one person to wheelbarrow walk the rest of the team to the other side and start again.

Each squat and each wheel barrow walk counts as one point 15 points per round.

Cool down

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