from Outlaw Crossfit
Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9
total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00
minutes – 1 rep @ 90% (5 total reps)
-then-
2 min ME KB Swings 24/16kg
-rest 1 minute
4 min AMRAP of:
15 Pushups
10 T2B
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 1 minute
2 min ME KB Swings 24/16kg
This was an interesting work out.......
ReplyDeleteSWOD-back squat for matt was 135#+165#. I squatted 85#+95#
WOD- Matt had 60 swings 4round 3 rounds 50 swings
I did 50 swings 4 rounds 4 rounds 50 swings
The jumping squats w/the bar really got your heart rate up!