CrossFit – Mon, Sep 26
Weightlifting
Back Squat (Back Squat3-4 Sets:3-5 Reps @ 70-75% of 1RM Back Squat *4-5 Second Isometric*Rest As Needed Between Sets)
In between sets max strict pull-ups
Metcon
Metcon (AMRAP – Reps)
AMRAP 6:
1,000/800 Meter Row
12 Front Squats
Max Over the Bar Burpees
1,000/800 Meter Row
12 Front Squats
Max Over the Bar Burpees
AMRAP 6:
1,000/800 Meter Row
12 Front Squats
Max Burpee to Touch a target
AMRAP 6:
1,000/800 Meter Row
12 Front Squats
Max Burpee Pull-ups
AMRAP 6:
1,000/800 Meter Row
12 Front Squats
Max Burpee Box Jumps (24"/20")
Barbell: ADV RX 155 / 105 lb
RX 135/95
