CrossFit Prince George – WOD
Strength
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%
WOD
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
3 Push Press 155/105
6 Box Jump-Overs 24/20
9 Kettlebell Swings 70/53
CrossFit Prince George 