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#CrossFit #Hackney #WOD 20/07/2013 #withmomentum

Posted 20th July 2013 by Josh Schouten

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

Don’t forget to add your workout music here