WOD – Mon, Nov 21

Commonwealth CrossFit, CrossFit Accolade – WOD

Skill

Paused Back Squat (3×2
Flat sets 55-60% 1RM)

Full 2 count at the bottom position
+2-5% from last week

Metcon

Metcon (AMRAP – Reps)

8 Minute AMRAP

3 Rounds

1 Rope Climb

3 Overhead Squats (135/95)

3 Rounds

2 Rope Climb

6 Overhead Squats

3 Rounds

3 Rope Climb

9 Overhead Squats

Cont’d…
Every 3 rounds, rope climb inceases 1 rep while overhead squat increases by 3 reps