21
Nov
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