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Monday, 11-7-2016

5
Nov

Monday, 11-7-2016

For those of you participating in the CrossFit Liftoff, you must get your scores in by 6pm tonight or they won’t count!

Workout of the Day
Back Squat
Six sets:
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 minutes between sets

then

10 minute AMRAP:
10 Toes to Bar
10 Kettlebell Swings (55/35 lb)
10 Wall Ball Shots (20/14 lbs)

 

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