8/10/20
Weightlifting
Front Squat (Weight)
Set 1: 10 Reps @ 70-75%
Set 2: 8 Reps @ 76%
Set 3: 6 Reps @ 79%
Set 4: 4 Reps @ 83%
Set 5: 2 Reps @ 88%
Every 2 minutes
From the ground
You can squat clean the 1st one
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
7 Bar MU
7 Lateral Burpees Over Bar
7 Clusters (135/95)
7 Lateral Burpees Over Bar
7 Bar MU
7 Lateral Burpees Over Bar
7 Clusters (135/95)
7 Lateral Burpees Over Bar
Adv RX as written
RX 115/75
CFA rafting trip is this Saturday
more details will be posted tomorrow