CrossFit Pace Patriot Pride – WOD

Weightlifting

Overhead Squat

Heavy single (no more than 95% of 1RM), then 6×1 at 90% of heavy single

Metcon

Metcon (Distance)

15 min running clock

Each station is 5 min

:20 work/:40 rest

Sprint/jog using 50m

Row sprint/row slow

Bike sprint/bike slow

The :40 rest is active. The last :40 of the station is transition.

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Metcon (Distance)

Metcon (Calories)