Life begins outside your comfort zone

Live Free CrossFit – CrossFit

Back Squat (5×3)

2 sec hold in bottom (increase weight from last week)

Metcon (AMRAP – Rounds and Reps)

WOD 1 Beginners

Partner A does wall balls 14/10

Partner B run 200m

switch

A does ring rows

B runs 200m

switch

A does cal row

B runs 200m

switch

10 min amrap

Metcon (AMRAP – Rounds and Reps)

WOD 1 Intermediate

Partner A does wall balls 20/14

Partner B run 200m

switch

A does pull ups

B runs 200m

switch

A does Power snatches 75/45

B runs 200m

switch

10 min amrap

Metcon (AMRAP – Rounds and Reps)

WOD 1 RX

Partner A does wall balls 20/14

Partner B run 200m

switch

A does C2B pull ups

B runs 200m

switch

A does Power snatches 95/65

B runs 200m

switch

10 min amrap