MONDAY - CROSSFIT
Back Squat (Week 4 of 20 Rep MAX )
You guys should know the deal. (read my description 3 weeks ago if need more info)
Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from week 1. Dig Deep!! Proud of everyones number so far!
Metcon (AMRAP - Reps)
Min. 1) 15/12 Cal Row
Min. 2) 20 Wall Balls 20/14
Min. 3) Max Effort Pull-Ups
Min. 4) Rest*RX+ is 20/15 Cal Row
*If you can, do the RX+ so that the minute rest feels needed.
100 Air Squats
80 Abmat Sit-Ups
60 American KB Swings 53/35
40 Wall Balls 20/14lb.
20 Burpee Deadlifts 70/50/35s
Time Cap: 35min.70/50 is RX+ on the last part