Tuesday November 27, 2018

Patriot CrossFit – WOD

Shoulder Press (10-10-10-10, 60%+)

Keep the weight light to moderate. Record heaviest load

Weighted Pull Ups (Strict 8-8-8-8)

Superset with shoulder press. Alternate between pull up/chin up grip. Must be strict; assisted, bodyweight, or weighted

Metcon (AMRAP – Reps)

5 Rounds

:30 Farmers Carry Hold 70/53#

:30 Jumping Lunges

:30 Farmers Carry Hold 70/53#

:30 Abmat Sit Up
Score is total lunges and sit ups