#CrossFit #Hackney #WOD 20/07/2013 #withmomentum
Strength
A-1 Heels Elevated Back Squat 4 x CFA: 6-8 BC: 8-12 30×0 :60
A-2 High Reebok BB Lateral Step-ups 4 x CFA: 8-12 BC: 12-15 21×0 :60
Set the clock to 10min EMOM switch between (wk1 :30work :30 rest, wk2 :40work :20rest, wk3 :45 work :15rest)
B-1 HBBS @ 40/20kg
B-2 BB OHP @ 40/20kg
Capacity
In teams of 2: P1 works while P2 rests
16minute AMRAP:
3 Box Jumps
6 Pull-ups
9 Deadlifts 50/25kg