CrossFit – Mon, Jan 15
Performance
Metcon (Checkmark)
Every 2:30 x 5 Sets:
250m/200m Row
3 Front Squats (From the floor)
Front Squat (Use this to reference and record weights used)
Fitness
Metcon (Checkmark)
Every 2:30 x 5 Sets:
20/15 Calorie Row
12 Goblet Squats (70/53)
Performance & Fitness
Metcon (Checkmark)
EMOMx10:00
Interval 1: 5-10 Pull-ups (ADV: CTB)
Interval 2: 50 Seconds moderate pace on any machine
Coach’s Notes: Take the row at a hard but submaximal effort. The Front Squats will start from the floor meaning you will clean the first rep. Start around 60% of your 1RM Front Squat and build to a heavy set by the end.