Monday December 3, 2018

Patriot CrossFit – WOD

Back Squat (3RM)

Take 15 minutes and build to the heaviest weight you can perform for 3 reps. Aim for 85-90% of your 1RM

Metcon (AMRAP – Reps)

AMRAP 15:

2-4-6-8-10-12…

Plate Ground to Overhead 45/25#

OH Plate Lunges

Toes to Bar

Bitnami