Workout of the Day

Fitness

A. Back Squat, 5 sets of 5 reps; rest 4+ minutes
*Working up to today’s heavy set of 5. 

B. For time:
300m Row
30 Burpees
*5 minute time cap. 

 

Competition

A. Back Squat, work up to today’s heavy triple
-then-
4 x 5 @ 75-85% of Triple
Rest 3-4 minutes

B. AMRAP in 6 minutes, alternating with a partner of:
Clean & Jerk (155/105lbs)
-rest 4 minutes-
AMRAP in 6 minutes of:
10 Wall Balls
30 Double-Unders
-rest 4 minutes-
AMRAP in 10 minutes of:
200m Row
10 Chest-to-Bar Pull-Ups
10 Overhead Squats (95/65lbs)
*First AMRAP is with a partner, all subsequent ones are individual. 

 

Introductory Session - Today from 8-10am

Reminder that this morning (Saturday) from 8-10am is our CrossFit Introductory Crash Course. This course is for both current members who wish to refine their basic movement patterns AND for new members looking to learn the movements before jumping into the group classes. 

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