CrossFit – Fri, Nov 14
Warm Up
Back Squat (Every 1:30 for 4 sets perform:
*Set 1 – 3 reps @ 72.5-77.5%
*Set 2 – 2-3 reps @ 77.5-82.5%
*Set 3 – 2 reps @ 82.5-85%
*Set 4 – 1-2 reps @ 85-87.5%
Then…
*Set 5 – Max reps @ 70%
*Set 6 – Max reps @ 65%
Rest 2 minutes between sets)
METCON
“JERRY”
“JERRY” (Time)
For time:
Run 1 mile
Row 2K
Run 1 mile
This Hero workout is dedicated to U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, who died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan.
Three sets of:
10 Lunges
10 Sit ups
10/8 Cal Row