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3-22-11 WOD

By March 22, 2011No Comments

Back Squat

3 x 3

Clean HH

3 x 1

Clean Floor

3 x 1 80%

Overhead Squat

3 x 3 @ 85%

Overhead Squat

3 x 3 @ 85%

Overhead Squat

3 x 3 @ 85%

Clean Floor

3 x 1 80%

Met Con Levels 3/2

‘Squat 1 ton and run 400 meters’

3 rounds for time

1 ton equals 2,240lbs. ?Pick one of the loads with it’s assigned reps listed below:

275 lbs. = 8 reps

245 lbs. = 9 reps

225 lbs. = 10 reps

205 lbs. = 11 reps

185 lbs. = 12 reps

155 lbs. = 15 reps

135 lbs. = 17 reps

115 lbs. = 20 reps

95 lbs. = 24 reps

Level 1

2 rounds for time

We do the low bar back squat at CFB

CrossFit One World Movement Library – The Back Squat from crossfitoneworld on Vimeo.