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07JUL09 WOD

Part of the Crossfit and Then Some program.

This workout has never been performed.

Workout Programs → Crossfit and Then Some → 07JUL09 WOD
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Description

21-18-15-12-9-6-3 rep rounds of: 185 pound Front squat GHD Sit-up

Exercise Routine

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Front Barbell Squat

Place a barbell on your upper chest and rest it on your front deltoids and upper thorax. Place right hand on the bar even with your left deltoid and your left hand on the bar even with your right delt...

Routine:

Set 1: 21 x 185 lbs

Set 2: 18 x 185 lbs

Set 3: 15 x 185 lbs

Set 4: 12 x 185 lbs

Set 5: 9 x 185 lbs

Set 6: 6 x 185 lbs

Set 7: 3 x 185 lbs
Missing

GHD Sit-up

See www.crossfit.com for exercise examples

Routine:

Set 1: 21 reps

Set 2: 18 reps

Set 3: 15 reps

Set 4: 12 reps

Set 5: 9 reps

Set 6: 6 reps

Set 7: 3 reps