Friday

27
Jan

Friday

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Halo

Into…

5 updowns

5/5 Samson

5 KB DL

5 burpees

5/5 front rack reverse lunge

5 KBS

Review Back Squat

Strength

Back Squat (3 x 1 )

3 singles @ 90-92%

20 min clock..Take 8-10 min to build up

Rest atleast 2 min between singles

Getting ready for max out day in 2 weeks

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4/4 Front Rack Reverse Lunge (115/85)(95/65)

7 KBS (53/35)(35/26)

9 Burpees
RX+

135/95

70/53

Scaled

Less weight