Wednesday the 12th

v

I.
Every two minutes, for 12 minutes (6 sets):
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

II.

Three Wise Men Tribute Workout

“Ben”
AMRAP(4)
5 Hang Squat Snatches (Elite185/125; RX135/95; MOD 95/65)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Beau”
AMRAP (4)
10 Power Cleans (Elite185/125; RX135/95;MOD 95/65)
20 Pull-Ups
Rest 2 minutes, and then…
“Jeremy”
AMRAP (4)
15 Box Jump-Overs (24/20”)
30 Wall Ball Shots (20/14)

III.
(a) GHR 4 x ME
(b) Plank 4 x 60 seconds

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Filed under crossfit, crossfit military, Hero, In honor, metcon, military, Oly, Strength, strength & conditioning, WOD

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