CrossFit Towson – CrossFit

Strength/Skill

Super Set:

Every 2.5 minutes x 6 sets:

Perform 5 Back Squats at 60-70% of 1RM and 5 Dumbbell Floor Presses AHAP. Rest until next 2.5 minutes begin.

Back Squat (6 sets of 5 at 60-70% of 1RM)

Dumbbell Floor Press (6 sets of 5 AHAP)

WOD

Metcon (Time)

For Time:

21-15-9

Wall Ball Shots (20#/14#)

Box Jumps (24″/20″)

Ab-mat Sit ups

*5 Burpee Penalty if you break a set of wall balls!*

Goal=Unbroken wall ball shots, steady pace on box jumps and ab-mats. Sub 10 minutes.


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