140304

Main – CrossFit

Row + Warm-up (No Measure)

Row 1000m
20 Wall Ball
20 Kettlebell Swings
20 Overhead Squats (pvc)
20 PVC Pass-throughs

1: Back Squat (20 Rep Max (Rest 1:00 Before #2))

DO NOT go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent range for loading.

2: Front Squat (Max reps from #1- Same weight )

Metcon (Time)

5 Rounds
12 Toes-to-Bar
12 Burpee Box Jumps (24/20)
Rest 1:00
If your hands tore yesterday your substitution will be 20 AbMat sit-ups. No questions asked.