Monday 14/12/15 - WOD CrossFit Widnes

Strength

Wk3 of 4 Phase 2 (5kg more 1rm)

Front Squats

3 x 70%

3 x 80%

3+ 90%

WOD 1

In partners 8 min AMRAP

Row 600m Each

then You go I go

AMRAP Over Rower Burpees

WOD 2

In teams of 4 (8 min clock)

AMRAP (Meters) of Sled Push 120/80kg

WOD 3

Relay for Partners

12 x 50m Sprints (6 each) for time