Main – CrossFit Group WOD


1./ The RPCF 60 Day Nutrition & Fitness Challenge kicks off on Saturday. Watch the blog, your email and the FB page for a video from Errol and I with all the details.

Coach Led – 10 min (No Measure)

Warmup movement and mobility

Front Squat (5-5-5-5)

4 Rounds of Front Squat. Between Front Squat sets, rest 90 seconds then do max strict pullups or ring rows. (If you can do more than 10 RRs, switch to pullup negatives X 2), rest 90 seconds.

01062014 Squeeze Play (AMRAP – Rounds and Reps)

3 rounds of:
4 min AMRAP:
4 power cleans 135/95
8 pushups
12 box jumps/steps

rest 2 minutes between rounds
Performance Weight: 85-115/65-85
Fitness Weight: 45-65/35-55

On round 2, pick up where you left off on round 1. Score is total rounds and extra reps.