“011213”

CrossFit Main Site Daily WOD

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  • Run one minute turn around and run back. "1 in/1 out"
  • Rest two minutes
  • Back Squat 3-5-7 reps
  • Rest two minutes
  • "1 in/1 out"
  • Rest two minutes
  • Back Squat 3-5-7 reps
  • Notes:
  • 1. For 1in/1out, set watch to continuous countdown mode for one minute.
  • It will beep every minute in this mode. Start run and make mental note of
  • location at turn around. Push hard enough that you cannot make it back in
  • one minute, i.e., done right you come in "late."
  • 2. Pick tough three rep load. Hold for all six sets.
  • 3. Try for same one minute "outspot" on second run. Again record time "late"
  • on return. Compare to first run.
  • 4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
  • or 5 minute cycle.
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Movements : Back Squat, Run
Equipment : Barbell
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