Main – CrossFit Group WOD

Big Zach’s BDAY is this week. Having a shindig Friday night. Follow the FB Event to find out where.

Med Ball Warm-up (No Measure)

With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up

Widowmakers (Weight)

Back Squat 20 reps at a weight that you choose.

Stipulation is that you may not put the bar down once you have started.

All reps must be below parallel.
It’s been 2 Weeks!

Please warm-up, do a 5-5-5 sequence, then hit it.

06242014 (AMRAP – Rounds and Reps)

AMRAP – 10 Minutes
75 Double Unders
50 Air Squats
400m Run/Row