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Uncommon WOD – 060914

06.08.2014

CrossFit 1.0

A.
Four sets of:
Front Squat x 8-10 reps @ 20X1
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
For time:
30 Kettlebell Swings
15 Burpees
24 Kettlebell Swings
12 Burpees
18 Kettlebell Swings
9 Burpees

CrossFit 2.0

A.
Five sets of:
Front Squat x 2-4 reps @ 20X1
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
Rest 3-4 minutes

B.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees

Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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