CrossFit – Wed, Dec 7
Weightlifting
Back Squat (On the 2:30 x 6 sets)
<p>Set 1: 7 reps @65%</p><p>Set 2: 5 reps @70%</p><p>Set 3: 3 reps @70%</p><p>Set 4: 7 reps @65%</p><p>Set 5: 5 reps @70%</p><p>Set 6: 3 reps @ 75%</p>
Metcon
Metcon (Time)
<p>2 Rounds For Time:</p><p>1,000m Run</p><p>50 Thrusters 45/35</p><p>30 C2B Pull-ups</p><p> </p><p>RX Pull-ups</p><p>Time Cap 20 minutes</p><p> </p><p>Modifications:</p><p>Run = 1,250m row, 1,000m ski erg</p><p>Thrusters = DB thrusters or Wallballs</p><p>C2B & Pull-ups = reduce reps, ring rows, alternating DB plank rows</p>
