Saturday 21st July 2018 CrossFit Smash


15 mins to find a 1RM front squat


Team WOD

18 min AMRAP - ascending ladder 3-6-9-12-15 etc

  • deadlifts 100/70
  • calorie row
  • HSPU (scale is push ups)

With a partner, 1 works, 1 rests. The format is relay, when you finish 3 or each movement your partner will do 3 of each movement. The you will perform 6 of each movement etc untill the time cap is reached 

Greg Fraser