Categorized as: WOD

02-20-18 CrossFit WOD

CrossFit Code Red – CrossFit

Warm-up

Warm-up (No Measure)

12 min:

6 leg lever

6/6 spiderman lunge

6 straight leg deadlift

3 overhead squat

3 sots press

Metcon

Metcon (Time)

3 RFT – 11 min

25 toes to bar

25 deadlift (185/115)

RX+ deadlift must be unbroken

Weightlifting

Overhead Squat (3-3-3-3-3-3)

15 min

Sets 1-3 @ 5 sec tempo down and up.

Sets 4-6 normal speed.

Keep weight light enough to focus on form!

Accessory

Metcon (No Measure)

50 shoulder press

*Go unbroken or as many as possible. Finish with any remaining reps.

*If you got to 50 before, add 5 more lbs.