November 19, 2018
0
Announcements
🏋🏼♀️🦃THANKSGIVING WEEK SCHEDULE🦃🏋🏼♂️
•Mon-Wed: Normal Hours
•Turkey Day (Thurs) 8am Pre Feast Calorie Burn
•Fri: 3:30-5pm Open Gym
•Sat/Sun: Closed
CrossFit Spanish Fort – CrossFit
Front Squat (Sets 1-5 3sec Pauses. Sets 6-8 No Pause)
Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
3 Sets No Pause
*Set 6 – 2 reps @ 85%
*Set 7 – 4 reps @ 80%
*Set 8 – 6 reps @ 75%
**RECORD HEAVIEST SINGLE REP PAUSED SQUAT
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
200m Run
10 KB Goblet Lunges
10 Toes To Bar
