Wed 07/25/12 WOD

Sign-ups for the games will be up today in the CF area.  The format will be the same as in years past 2 men/2 women teams, everyone will sign-up as an individual and be placed on random teams.  None of the movements will be something that the average crossfitter could not do.  I know it is a busy time of the year for everyone with school starting back and wrapping up summer vacations but this a guaranteed good time!


A.  Back Squat (3RM%) EMOM for 7 min, 2 reps @90%


3 Rounds for time of:

7 Front Squats

21 KBS

Run 400 m

Recommended Weight

Level I- 95/65

Level II- 115/75

Level III- 135/95

Level IV- 185/120

Cash Out

3 x 8 GHD St. Leg Back Raises (weighted); rest 30 sec.


Posted on: July 24, 2012admin

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