WOD Tues 5-16-17

CROSSFIT

Set #1 – 3 Front Squats @ 82% of 1RM Front Squat
Set #2 – 1 Front Squat @ 87% of 1RM Front Squat
Set #3 – 3 Front Squats @ 82% of 1RM Front Squat
Set #4 – 1 Front Squat @ 90% of 1RM Front Squat
Set #5 – 3 Front Squats @ 82% of 1RM Front Squat
Set #6 – 1 Front Squat @ 93% of 1RM Front Squat
Set #7 – 10 Back Squats @ 78% of 1RM Front Squat

AMRAP 17:
20m/15f Calorie Row
17 Power Snatches (135/95)(95/65)(65/45)
20 Box Jumps (24″/20″) –
17 Wallballs (20/14) –
Post Rounds + Reps

HIT-CON

5 Rounds
2 minutes maximum effort row
Rest 2 minutes
During each rest do a set of strict pull-ups to failure, scale such that you get between 6 and 12 pull-ups each cycle.

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