September 23, 2019
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CrossFit Spanish Fort – GROUP FITNESS
Back Squat
•LAST WEEK OF OUR STRENGTH CYCLE
•If You Didn’t Add 10lb To Your Estimated 1RM 2 weeks ago do it now!
•warm-up sets (40% x5, 50% x5 and 60% x5)
•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)
3 Rounds
400m Run
20 Box Jumps
20 Single Arm Front Rack Lunges (10 Each Arm)