FRI FEBRUARY 09, 2018 - CROSSFIT

Warm-up
3 Rounds
5 Good Mornings
5 Back Squats
5 Front rack stretch with bar in back rack
5 Front Squats
5 Burpees over the Bar
-completed with empty barbell-

Strength
Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
New Set Every 3:00

Metcon
Metcon (Time)
21 – 15 – 9:
Row for Calories
Thrusters (95/65)
Cool Down/Mobility
3:00 Easy Row
2:00 Couch Stretch (R&L)

 

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