WOD 1 2013/14 Season
April 21st, 2013
Huge couple of days for HomeFront CrossFit.
Move is complete and we are all stocked to be in our new box!
Thank you, for all of you who helped in the big move.
Gus & Sal
WOD
1. Back Squat 7×3 start at 0.5x bodyweight and work up from there. Rest as needed between sets.
2. AMRAP 12 mins:
- Push Press and
- Front Squats
Complete as many rounds as possible in 12 mins of: 3 Push Press, 70% 1RM 3 Front Squats, 70% 1RM Rest 1 min
3. 4 RFT:
4 rounds for time of:
- Shuttle Run, 150 m
- 20 Chest-to-bar Pull-ups
- 50 Double Unders
Travel WOD:
4 rounds for time of:
- Shuttle Run, 150 m
- 20 Chest-to-bar Pull-ups
- 50 Double Unders
Giddy Up!
Comments