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Thursday’s WOD - 3/28/2019


Skill: 4x10 (5R/L) - Front Rack Box Step-up @barbell weight **Box height should be set just above the knee Strength: Back Squat **Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT. 1x5@75%ww 1x3@85%ww 1x1+AMRAP@95%ww WOD: 6 Rounds x1 min AMRAP Rds 1 & 2: 18 Wall Balls @20/14 Max Effort Burpees to 6” Target **REST 1 min between Rounds** Rds 3 & 4: 15 Wall Balls Max Effort Burpees to 6” Target **REST 1 min between Rounds** Rds 5 & 6: 12 Wall Balls Max Effort Burpees to 6” Target **REST 1 min between Rounds** Accessory Work: Deadlift w/ 3-sec lower 5x4 @ 50-55% Rest 120sec b/t sets 


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

CFHighBar@gmail.com

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