Back Squat – 1 set of 20 at 40% to 50% 1 RM
2 to 4 sets of 3 to warm-up before attempting set of 20
Goal is to complete the set of 20 without re-racking
WOD:
With a constantly running 12 minute clock:
800m Row (1 time)
Then AMRAP:
5 Front Squats (115/75#)
10 Burpee Box Jump Overs (24/20″) step ups allowed for RX
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5:30 PM BootCamp Class
WOD:
For time with continuous running clock:
1000m Row
2 min Rest
750m Row
1 min Rest
500m Row
30 sec Rest
then 50 walking Lunges w/ 1-KB at chest (44/35#) (ea leg=1)
AP:
5 X 20 Butterfly kicks (2 kicks = 1 rep)
Trivia QOD: Name the teams from each region that qualified to compete in the 2016 CrossFit Games…