FRI MAY 31, 2019 - CROSSFIT

“We May Encounter Many Defeats But We Must Not Be Defeated.” -Maya Angelou

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each
Banded Lateral Steps
Banded Good Mornings
Overhead Squats

Strength

Back Squat (3-1, 3-1, 3-1)

3 Reps @ 75%
1 Rep @ 85%
3 Reps @ 78%
1 Rep @ 88%
3 Reps @ 81%
1 Rep @ 91%
Every 2:00

Rest 2:00 Then:

Front Rack Lunge (2 x 14)

Front Rack Reverse Lunge
2 Sets of 14 @ 46%
Percentage based off our 1RM Front Squat.

Metcon

Metcon (Time)

"Duel of the Fates"
30 Clean and Jerks (155/105)

Every minute, starting at 0:00: 5 Toe-to-BarTime Cap: 12:00

 

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