CrossFit – Mon, Oct 5
END OF CYCLE
Warm Up (Checkmark)
6 EMOM
-10 Barbell Kang Squats
-14 Reverse Step Lunges
-200m Row
Back Squat (Weight)
Every 1:30 minutes perform:
Set 1- 3 reps @65%
Set 2- 3 reps @70%
Set 3- 2 reps @75%
Set 4- 2 reps @80%
Set 5- 1 reps @85%
Set 6- 1 reps @85%
Set 7- 1 reps @90%
Set 8- Rest
Set 9- Max reps @45% (>3 Second pause at the top or bottom will terminate the set)
METCON (Time)
For time:
400 m Run
20 Power Cleans 135/95 lbs
400 m Run
15 Power Cleans 155/105 lbs
400 m Run
10 Power Cleans 175/115 lbs
400 m Run
5 Power Cleans 195/125 lbs
Goal: 15 min.
Cap: 18 min.
*Note Reps of last set in comments.