Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success. Offering fitness and nutritional coaching to maximize your results.
Back Squat for Freedom!
Max Reps Back Squats in 2 minutes:
rest 2 minutes
Max Reps Front Squats in 2 minutes:
rest 4 minutes before starting #2
Elite: 275/215
Rx: 225/165
Scaled: 165/115
WOD #2: Calf Busting Clean Ladder
AMRAP 8 Minutes:
2 Power Cleans
Double Unders/Single Unders (20/80)
4 Power Cleans
Double Unders/Single Unders (20/80)
Keep adding 2 Power Cleans until you run out of time.
rest 7 minutes before starting #3
Elite: 225/185
Rx: 185/135
Scaled: 135/85
WOD #3: Finally Some Burpees
In 5 minutes:
Elite: Max Burpee Bar Muscle Ups
Rx: Max Burpee Pull-Ups
Scaled: Max Burpees
Score = Back Squats + Front Squats + Power Cleans + Burpees
About The Author
oleglorycrossfit
CrossFit Level 1 Trainer