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Uncommon WOD – 080814

08.07.2014

CrossFit 1.0

A.
Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Trap Raise x 8-10 reps each arm @ 2110
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B.
In teams of three, with only one person per station, complete 5 sets each of:
300 Meter Row Sprint
10 Burpee Box Jump Overs
20′ Dumbbell Bear Crawls

CrossFit 2.0

A.
Three sets of:
Front Squat x 2-3 reps @ 30X1
Rest 20 seconds
Pull-Ups x Max Unbroken Reps
Rest 2-3 minutes

B.
In teams of three, with only one person per station, complete 5 sets each of:
300 Meter Row Sprint
10 Burpee Box Jump Overs
20′ Dumbbell Bear Crawls

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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