Tuesday 19 November, 2013

By 11/18/2013 wod

Don’t forget that we will be closed Saturday, November 23rd, so you can go check out our teams competing at MBS CrossFit’s Turkey Challenge!

All Levels

Strength

5 sets of: 4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – Rest :90

Explanation: Complete 4 Front Squats @ 80% of max Front Squat, rack the bar, reset and complete 8 Back Squats @ 80% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats. If you do not have a 1RM Front Squat use 110% of your max Clean.

Conditioning

L) 2 minutes of ME sit-up -then- 5 rounds of: 1:30 to complete 10 Push Press @ 45 – 55% RPE and as many MU as possible Rest 1:00

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