CrossFit – Tue, Oct 11
Back Squat (4-5 Sets 1-3 Reps @ 80-85%)
3-5 second pause just below parallel.
Metcon (AMRAP – Reps)
On the minute x 15:
Minute 1: 1 Wallball + max burpees
Minute 2: 2 Wallballs + max burpees
Minute 3: 3 Wallballs + max burpees
Minute 4: 4 Wallballs + max burpees
….
Minute 1: 1 Wallball + max burpees
Minute 2: 2 Wallballs + max burpees
Minute 3: 3 Wallballs + max burpees
Minute 4: 4 Wallballs + max burpees
….
Minute 15: 15 Wallballs + max burpees
Wallball: ADV RX 30/20 lbs. RX 20/14 lbs.
Score is total burpee reps….. hit your chest to the floor and extend hips and knees at the top with hands overhead and feet leave the floor just enough for a piece of paper to slide under.
