August 25, 2019
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CrossFit Spanish Fort – GROUP FITNESS
Back Squat
Warm-Up Sets: (40% x5, 50% x5 and 60% x3)
•75% of 90% 1RM x 5 reps
•85% of 90% 1RM x 3 reps
•95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)
Metcon (Time)
4 Rounds
30/20 Calorie Row
15 Burpees
10 Thrusters
RX: 75/55
RX+: 115/75
Thrusters Should Be Unbroken. Sub In DB’s If The Front Rack Gives You Trouble