Crossfit Växjö

Uppvärmning
Jogg - 600m
Gymnastik och lite grundstyrka

WoD#1

5-4-3-2-1 Front Squat @ 50%-60%-70%-80%-90% 1RM
Rest 60s between Sets

Rest 2 minutes then:

One set of:
Front Squat x Max Unbroken Reps @ 80%

WoD #2: For time
Rounds of 15/12/9/6/3 Reps of:
Thrusters @ 50% 1RM Thruster (Rx 45/30kg)
Pullups / Ringrows
GHD Situps (OR Weighted Situps (9/6kg Medicine Ball))

Time Cap 18 minutes