150224

Main – CrossFit

Strength

Back Squat (30 Minutes to 1RM)

After you perform a single at 85-90% of your current max, rest 2:00 before a walk-out. Walk-out with 10% more than your projected max, set up like you are going to squat, hold for 5 seconds, and rack. Rest 2:00 before attempting a new max. 1 walk out only.

Conditioning

Rest 2:00 between efforts.

1: 500m Row (Time)

Max Effort 500m Row

2: 500m Row (Time)

Max Effort 500m Row

3: 500m Row (Time)

Max Effort 500m Row