CrossFit – Fri, Aug 23
Warm-up
Warm Up
3 Rounds
1:00 Row
10 Cossack Squats
10 Bird Dogs (only round 1)
5 Back Squats (empty bar)
SWOD
Back Squat (1×5+)
WOD
Metcon
10:00 EMOM
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls (20/14)
* No Score
10:00 Running Clock
Back Squat:
#1: 10 reps @ 45%
#2: 5 reps @ 55%
#3: 5 reps @ 65%
#4: 5+ reps @ 75%
On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).