1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

Friday WOD

November 10, 2016

CrossFit Training Valley – CrossFit


Back Squat

1 x 4 @ 70%

1 x 4 @ 75%

1 x 4 @ 80%

1 x 4 @ 85%

Front Squat

1 x 5 @ 60%

1 x 5 @ 65%

2 x 5 @ 70%

Metcon (Time)

21-15-9 reps for time of:

Deadlifts 225/155# (40-49) 185/135# (50-59) 155/105# (60+)

Box jumps 24/20′ – (40-59) 20/20″ – (60+)

Handstand push-ups (40-49) w/ 2″ riser (50-59)

*Step-ups are permitted for everyone, and recommended for 55+.
This was a Masters Qualifier last year / anyone that falls in the age group and uses the weight prescribed will click “RX”. PHOTO IDS REQUIRED

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text