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Components

Good Mornings

Back Squat

Hanging Leg raises

Bike

90 Second Rest

Metcon

Saturday, 10/17/20

Box WOD

Weightlifting

(30min)
4Horsemen Wave1 Week4
Squat 3 Supersets with 1,2,3,4, and 5
MEDIUM

1: Good Mornings (3x10@95/65)

Good Mornings

2: Back Squat (75%x(7+)/70%x(9+)/65%x(11+))

Back Squat

3: Hanging Leg raises (3x10)

4: Bike (15/12 Cal Bike)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Metcon (Time)

For time,
3 Rounds of
15 Power cleans 135/95
15 Thruster 135/95

(13min)

HOME WOD

REST DAY! OR DO ONE OF THE HOME WODS YOU HAVE MISSED FROM THIS WEEK.

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, October 17, 2020

Male Clients

Shane
O'Neill

CrossFit: 8:00 AM

3 x 12 @ 95 lbs

Sung
Hong

CrossFit: 8:00 AM

3 x 12 @ 95 lbs

Female Clients