7/11/18

 In WOD

Mountainside CrossFit – CrossFit

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Weightlifting

Back Squat (5×8)

Min 0: 8 @ 50%

Min 3: 8 @ 55%

Mn 6: 8 @ 60%

Min 9: 8 @ 62.5%

Min 12: 8 @ 65%

*Between each set, complete 10-12 seated DB strict presses

Metcon

Metcon (No Measure)

Deck of cards – 16 min

Hearts – Burpees

Diamonds – Thrusters 95/65

Spades – Power cleans

Clubs – V-ups
Coaches – Flip next card a few seconds after fastest person finishes previous card

Athletes – if you aren’t finished with movements before next card is pulled – move to next card

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