Wednesday, October 20

18
Oct

Wednesday, October 20

Crossfit Garage – CrossFit

Warm-up (No Measure)

3 Rounds @ Increasing Pace:

10/8 Cal Row

10 Groiners

10 Bootstrapper Squats

Specific:

2 Sets:

6 Tempo Back Squats (2221)

*First set w/ light load, second set with light-moderate

Weightlifting

Back Squat ( 4×2 @ 70, 75, 80, 85% )

Record 85% or heaviest 1×2

Metcon

EMOM FS Cal KB Hold (Weight)

EMOM X 15

Minute 1: 4 Front Squats at 75% of 1RM

Minute 2: 15/12 Cal Row

Minute 3: :40 KB Front Rack Hold (53/35)
barbell received from ground

Score: FS weight

Bright Spot

Front Squat

KB Front Rack Hold

()

Cool Down

1:00/side Barbell/KB Quad Smash