WOD Tues 8-1-17

CROSSFIT

10 – 8 – 6 – 4 – 2
Rest as needed between sets.
Enter current/estimated 1RM Back Squat

Submit
10 Reps @ 70% of estimated 1RM Back Squat
8 Reps @ 75% of estimated 1RM Back Squat
6 Reps @ 80% of estimated 1RM Back Squat
4 Reps @ 85% of estimated 1RM Back Squat
2 Reps @ 90% of estimated 1RM Back Squat

"FIRE ALARM"
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
1 Round of the “Bergeron Beep Test”
7 Thrusters 95/65 (65/45), 7 Pull-Ups, 7 Burpees

HITCON

AMRAP 20:
50 Wallballs (20/14) 
50 Kettle Bell Swings (moderate)
40 Box Jumps (24/20″)
40 Toes-to-Bar or Hanging Knee Raises
30 Pull-Ups
30 Burpee to Target (6” jump)
20 V-Ups
20 Tuck Crunches
10 HEAVY Slam Balls (maximum weight)
10 Wall Walks or Circus Bears

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