Friday 14.4.17

Front Squat Every 2 minutes for 10 minutes (5 sets) 3 reps @ 65-70% of your current 1RM

This is a deload week - please do not exceed the percentages. Partner WOD In teams of 2, I-Go-You-Go

AMRAP 20 Partner A: 200/150m row

Partner B completes as many reps as possible of: 150 push press @ 42.5/30kg 125 double unders 100 wall balls

*When Partner A completes their row, partners will switch and Partner A will pick up where Partner B leaves off. Keep switching until time runs out.

Score is total rounds + reps.

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square


Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE



  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with