11/7/16

Warm-up

3 rounds
10 jump squats
3 lunges each leg
5 ab mat situps

Front Squat (10x3 @ 65% 1rm )

workout performed emom style , 3 reps every minute on the minute

Metcon (Time)

10-1
Front Squat - 135/95
Chest to bar pullups
*5 alternating bodyweight lunges each leg after each set.

Competition

Good Mornings (5x10 Good mornings @ hap 3011 ; 2 min )

Metcon (Time)

10-1
Front Squat - 185/125
Chest to bar pullups
*5 alternating bodyweight lunges each leg after each set.

 

Published on by crossfit reflexion.