CrossFit – Mon, Dec 29
Certus 100k Holiday Challenge goes until 1/1. All C2 Machines, running and walking count. BIKE METERS COUNT AS HALF METERS.
Performance & Fitness
Back Squat (4 Reps every 2:30 x 4 Sets)
Metcon (Calories)
4 Sets:
AMRAPx3:00
25 Burpees to 6″ target above reach
Max Calorie Machine in remaining time
Rest 1:00
Coach’s Notes: Scale burpees to have at least 1:15 on your machine each time.
Coach’s Notes: These reps will 1 -1/4 reps. That means squat below parallel, up a quarter way, back below parallel, and then stand all the way up each rep. Start around 55-60% of 1RM and build to 7-8/10 RPE. This is meant to be a deload from our heavy back squat cycle.