A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

Team WOD ”Wilhelm Tell”  ala Halmstad Crossfit

3x
50 DU/150 SU
20 KB Snatch 24/16 Kg, Performance 16/12 kg

10-8-6
Thruster 50/37kg, Performance 43/30 kg
CTB Pull Up
200m Sprint with KB

20-15-10
American Swing 24/16kg, Performance 16/12 kg
Deficit HSPU, Performance Wall climb
200m Sprint with KB

10-8-6
Deadlift 120/90 Kg, Performance 90/60 kg
2 Burpees

3x
50 DU/150 SU
20 KB Snatch 24/16 Kg, Performance 16/12 kg

😎 CJ + the secret assistant coach 😉