Friday, August 19th Test Week

Dave Castro: Technique Vs. Intensity -CrossFit Journal

“Karen” Demo -WODwell

Performace is in red, Competition is in blue, Links are in green

A) 5 sets of:
Front Squat x 3 reps
(Build to a heavy triple)
rest 3 minutes

B) 5 minute AMRAP
Strict Pullups

C) For Time
Row 1000 metes

A) 15 minutes to build to a 1 rep max Front Squat 

B) 10 minutes to build to a 5 rep max Thruster  (From a rack. This is a Front Squat to a Push Press, NO Thrustajerks)

C) “Karen”
For Time
150 Wallballs 20/14  10’/9′

Settle in and embrace it.

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