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Wednesday 200715


Wednesday 200715

CrossFit Rectify – CrossFit

Movement standards:

Air Squat:

Glute Bridge:

Back Rack Reverse Lunge:

Walking Lunge:

Power Clean & Jerk:

DB Suitcase Carry:


Warm-up (No Measure)

200m Run


2 Rounds

10 Air Squats

10 Glute Bridges

20 Lunges


Metcon (No Measure)

Back Rack Reverse Lunge

50 reps (choose a challenging weight @ 25 – 30% of Back Squat 1RM)

straight into

Walking Lunges

50 reps (bodyweight)
10min to complete

5min rest before WOD


Metcon (Time)

3 RFT (Rounds For Time):

10 Power Clean & Jerk (135/95)

200m Run

10 Power Clean & Jerk (135/95)
GOAL: 12 – 15min

Time Cap: 18min

Accessory Work

Grip: DB Suitcase Carry (200m)

200m DB Suitcase Carry (50/35)
Walk out 100m with right hand, switch on the way back.

5min to complete

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