Our Site has moved to crossfitmonroe.com

Wednesday, October 15, 2014

WOD



















Saturday's Group WOD


Use a rack
Back Squat
5 sets x 2 reps (increase weight each set, don't go above 90% of a 2 rep max)

Conditioning:
50 Back Squats 95/65lbs (no rack)
5 Rope Climbs 15′
40 Back Squats 95/65lbs
4 Rope Climbs 15′
30 Back Squats 95/65lbs
3 Rope Climbs 15′
20 Back Squats 95/65lbs
2 Rope Climbs 15′
10 Back Squats 95/65lbs
1 Rope Climb 15′

For the rope climb, work on rope climb progressions, no pull-ups today
 

Extra Credit:

Tabata Hollow Rocks