Blog

Skill & WOD 12/9/16

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Skill
Back squat 5x2
Start @ 85% and increase each round if tech allows E2M

3x5 Jump squats

WOD
4R of
10 Strict pull-ups
15 Burpees
20 DB-Snatches
25 Wallballs

*20min cap

Rx
50/35 Squat
20/14 to 10/9ft

Int
Assisted pull-ups
40/30 PWR
16/13 to 10/9ft

Scaled
Ring rows
10 Burpees
30/20 or lower
10/8lbs or lower to 9ft

Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com