CrossFit WOD
Three Rounds w/ 3:00 Rest
– 5 Front Squats
– :30 Rest
– 3 Front Squats
– :30 Rest
– 1 Front Squats
Note: Increase weight between rounds, but use the same weight for the sets of 5, 3, and 1.
Three Rounds w/ 3:00 Rest
– 5 Push Press
– :30 Rest
– 3 Push Press
– :30 Rest
– 1 Push Press
Note: Increase weight between rounds, but use the same weight for the sets of 5, 3, and 1.
For Time:
– 1k Row
-or-
– 1k Run