CrossFit Ostfildern – WOD

Weekly Special: PITT-Force Program

Weightlifting

Back Squat (PITT-Force) (1×20)

Back Squat (PITT-Force)
Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps

Weightlifting

Floor Bench Press (PITT-Force) (1×20)

Floor Bench Press (PITT-Force)
Take 80% of your 1RM and do 8 reps. Then do single reps with a pause of 3-20 seconds between the reps

Metcon

Brownwood Dallas 5

Metcon (Time)

Buy In: 50 Burpees

5 rounds

10 Wall Balls

10 Shoulder-to-Overhead

10 Pull Ups

10 Box Jumps

10 Sit Ups

Buy Out: 800m Run

Rx:

Wall Ball: 9 / 6 kg

Shoulder-to-Overhead: 42,5 / 30 kg

Box Jump: 60 / 50 cm

03.09.2018

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