CrossFit – Wed, Nov 5
New Merch! Click here to order! 👉 Squatchy Strong !! 💪
Warm Up
Front Squat (Every 2 minutes for 10 minutes (5 sets of):
3 Tempo Front Squats @ 3211 + 2 Front Squats (no tempo)
*Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.)
METCON
By Bud Thomas (Time)
For Time:
1000m Ski/Row
into…
3 Rounds
20/16 Calories Echo Bike
20 Wall Ball Shots (20/14)
into…
1000m Row/Ski
Time Cap = 20 minutes
Three sets of:
10/7 Calorie Echo
100 Foot Double Kettlebell Front Rack Carry
10 Goblet Hold Good Mornings
5 Goblet Squats @ 3211 (prep the front squat tempo)