190313

CrossFit McComb – CrossFit

Back Squat (set 5)

Every 3 minutes, for 15 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%

Focus on SPEED of the concentric!

Metcon (Time)

400m burden carry (50/35# db)

40 alt db snatches

40 hr push up (rx+ ring dips)

300m burden carry

30 alt db snatches

30 hr push ups

200m burden carry

20 alt db snatches

20 hr push ups

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