S/S/S:
Front Squat
5X5
Increase weight ea set
Compare to 9Aug
Video courtesy of CrossFit HQ. Let’s finish re-test week with a big jump in weight on your Front Squat 5X5!!! If you’ve been hitting the Front Squats each time over the last 9 weeks, you should see an improvement.
WOD:
6 Rounds:
In a 2 Minute Window, Complete:
12/9 Calorie Assault Bike
9 DB Push Press (50/35)
Max Wallballs (20/14)
*Rest 30 seconds between rounds
Score = Total Wall Ball shots
So, think of the Assault Bike and DB Push Press as your cash-in each round. SPRINT through those so you have time to get as many Wall Balls in before the end of each round. Go hard, as you get a quick rest between each round.
Scaling Options:
DB weight -> 35/25 -> As needed
Med ball weight -> 14/12 -> as needed
