CrossFit – Wed, May 3
Front Squat (6 sets climbing)
<p>Set 1: 12 @ 50%</p><p>Set 2: 10 @ 60%</p><p>Set 3: 8 @ 70%</p><p>Set 4: 12 @ 50%</p><p>Set 5: 10 @ 60%</p><p>Set 6: 8 @ 70%</p>
Metcon (AMRAP – Reps)
<p>On The 1:30 x 10 Rounds:</p><p>1-2-3-4-5-6-7-8-9-10</p><p>30 DU</p><p>Max Calorie Row</p><p> </p><p>Score is total Calories completed over the 10 rounds</p><p>The most common pace on the rower is 12 cals for the girls and 15 for the guys a minute. If you get to the rower with 30s to go, you can aim for half of those cals (so maybe 8 for the guys and 6 for the girls).</p><p>Fast transitions will be key in this workout</p>
Extra Work (Weight)
<p>Bench Press</p><p>Build to a heavy set of 5</p>
