CrossFit – Mon, Nov 17
Performance & Fitness
Back Squat (3 reps Every 2:30x 5 Sets)
Fitness Option (Time)
3 Rounds for Time:
Row 250/200 meters 500/400m C2 Bike
15 Front Squats (135/95)
Row 250/200 meters 500/400m C2 Bike
Rest 1 minute between each round
*13:00 Cap
*Master’s Rx: 95/65
Performance Option (Time)
3 Rounds for Time:
Row 250/200 meters or 500/400m C2 Bike
15 Overhead Squats (135/95)
Row 250/200 meters 500/400m C2 Bike
Rest 1 minute between each round
*13:00 Cap
*Master’s Rx: 95/65
Coach’s Notes: These should be fast and unbroken! Push the pace.
Coach’s Notes: Keep the weight between 75-85% of 1RM or 8/10 RPE.