WOD Tue. Mar. 19

March 18th, 2013
by:

Week 3 of the 2013 CrossFit Open

Basics: Today our focus will be on teaching the following basic lifts and having you do some with weight:

  • Air Squat
  • Back Squat
  • Pull-up

Level 1/2: Today our focus is on strength. Perform the following:

  • Pull-ups w/ +25% of your BW  5-5-5+
  • Back Squat Warm-up 7-7-7
  • Back Squat (Immediately prior to doing each Back Squat set perform 3 box jumps at 30″+) 5-5-5+

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Rich Froning – 2011 and 2012 CrossFit Games Champion