11/19/18 WOD

18
Nov

11/19/18 WOD

CrossFit Independence – CrossFit

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Metcon (AMRAP – Rounds and Reps)

WE HAVE A CRAZY BLACK FRIDAY SALE HAPPENING THIS WEEK.

Strength: Front Squat (18 Minutes)

50×4 60×4 70×4 80×2 (2 sets)

19 Minutes AMRAP:

15 Double unders

6 Front Squats (85/65 – 115/85)

20 Floor Wipers (85/55 – 115/85)

6 Deadlifts (85/55 – 115/85)

25 Hand Release Push Ups

Front Squat (RECORD FRONT SQUAT WEIGHT FROM STRENGTH NOT WOD)

Deadlift