http://southhallcrossfit.com/wod/wendler/
Wendler
April 5, 2018

South Hall CrossFit – CrossFit

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Warm-up

Metcon (No Measure)

200m Row

3 Sets

10 Medball Hamstring Curls

8 Lateral Lunge

5 Lateral Steps w/ band

5 Squats w/ band

Weightlifting

Back Squat (5-3-1-5-3-1)

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 80-85%

Set 4 – 5 reps @ 75-80%

Set 5 – 3 reps @ 80-85%

Set 6 – 1 rep @ 85-90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Kettlebell Swings

12 Goblet Squats

12 Burpees

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