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06
27
2017

Uncommon WOD – 062817

CrossFit 1.0

A.
Four sets of:
Back Squat x 8-10 reps @ 30X0
Rest 45 seconds
Strict Pull-Ups x 8-10 reps @ 21X0
Rest 45 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
15/10 Calories of Assault Bike/Row/Ski Erg
10 Walking Lunges with DB/KB Farmer’s Carry

CrossFit 2.0

A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95)
6 Pull-Ups
12 Russian Kettlebell Swings (70/55)

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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