CrossFit – Mon, Jun 15
TEST WEEK
Warm Up (Checkmark)
3 Rounds
10 Air Squats
5 Cal Echo Bike
10 Lunges
Front Squat (Weight)
In 20 minutes find a 1 RM
Front Squat
METCON (Time)
For Time:
2 Rounds
10 Burpees Over the Bar
1 Squat Clean + 1 Front Squat
Rest 1 min
2 Rounds
8 Burpees Over the Bar
1 Squat Clean + 1 Front Squat
Rest 1 min
2 Rounds
6 Burpees Over the Bar
1 Squat Clean + 1 Front Squat
Rest 1 min
2 Rounds
4 Burpees Over the Bar
1 Squat Clean + 1 Front Squat
Rest 1 min
2 Rounds
2 Burpees Over the Bar
1 Squat Clean + 1 Front Squat
TIME CAP: 16 min
GOAL: 13 min
Weight
95/105/125/125/155
145/165/185/205/225
Rx+:
105/125/145/165/185
205/225/245/265/285
Sc:
50/60/70/80/90 %
*Please put in notes if you get a PR and by how many lbs.