Monday November 5, 2018 at Patriot

Patriot CrossFit – WOD

Strength/Skill

Back Squat (3RM with 3 second pause)

Take 12 Minutes to build to a 3 rep max with a pause in the bottom for 3 seconds. Try to match your 5RM load from last week or beat it. Aim for around 85%.

Once established, -10% and complete another set of 3 without the pause.

Back Squat (3RM with 3 second pause)

Take 12 Minutes to build to a 3 rep max with a pause in the bottom for 3 seconds. Try to match your 5RM load from last week or beat it. Aim for around 85%.

Once established, -10% and complete another set of 3 without the pause.

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1:00 Cal Row

1:00 Push Up

1:00 Toes to Bar

1:00 Rest

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