STRENGTH:
Back Squat: (2 min rest)
- 84% x 3
- 89% x 3
- 94% x 3+
CONDITIONING:
For Time:
- 500 M Row
- 50 Burpee box jumps
- 800 M Run
POST WOD:
Supplemental Strength
Back Squat: 3×10
Open Gym today from 12-2PM!
Note: Coach Marie will be holding Open Gym tomorrow from 12-2PM.
For Time: (30 min cap)
Supplemental Lift –
A1: Weighted Pull Ups: 3×10
A2: Weighted Dips: 3×10
A1: Deadlift: (2 min rest)
A2: Strict Press: (2 min rest)
7 min AMRAP:
Rest/Make Up Day
Reminder: There is no Foundations Class this Saturday, just regular CrossFit classes at 10AM and 11AM.
“The Bear Complex”
7 Sets of the Following Sequence:
Do this for as many as 5 Rounds, increasing weight, and resting as needed.
A1: Bench Press: (Based on 3RM)
A2: Bent Over Row: 3×5
For Time:
Back Squat: (2 min rest)
(use 3RM)
Complete 6 Rounds of
Structural Balance –
GHRs: 3×10
Open gym today from 12:00PM-2:00PM!
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