Squat Wave – CFS

May 13th, 2017

Category: CrossFit

Squat Wave – CFS

Jule & Liz

Warm-up
7 min AMRAP (for quality)
Row 250m/200m
5 Strict C2B Pull Ups
15 Air Squats

Level 2- 5 Strict Chin over Bar
Level 1 – Banded strict chin over bar; 10 air squats

Mobility
Quad Mash

WOD
1000m Row
20 Back Squats (185,125)
20 Chest to Bar Pull-ups

Rest 2 Minutes

1000m Row
20 Front Squats (155,105)
20 Chest to Bar Pull-ups

Rest 2 Minutes

1000m Row
20 Overhead Squats (135,95)
20 Chest to Bar Pull-ups

Level 3-155,105/135,95/115,80
Level 2- 135,95/115,75,95,65- Chin Over Bar
Level 1- 95,65/75,50/65,35- Chin Over Bar

DISCUSSION 5 Comments

  1. Joel Carpenter 05/13/2017 at 5:20 pm

    32:23 (115,95,75, chin over the bar pull-ups)

  2. Jason Barrow 05/13/2017 at 4:09 pm

    WOD: 31:55 Rx

  3. JT 05/13/2017 at 4:03 pm

    28:52 L3

  4. Ben Brauer 05/13/2017 at 3:51 pm

    26:17 rx

  5. Brian Campbell 05/13/2017 at 1:59 pm

    22:18 Rx