Womp Womp Womp Wednesdays

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CrossFit Roux – WOD

Warm-up

Weightlifting

Back Squat (5,4,3)

5 @ 60%, 65%

4 @ 70%, 75% 80%

3 @ 85%, 90%

Competition Metcon

Metcon (AMRAP – Rounds and Reps)

11min AMRAP

50 Double Unders

20 Air Squats

10 Hand Release Push-ups

GPP Metcon

Metcon (AMRAP – Rounds and Reps)

11min AMRAP

50 Singles

20 Air Squats

10 Push-ups