CROSSFIT

CrossFit
Weightlifting
Squat Program
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)
Metcon
Metcon (Time)
21-18-15-12:
Row Calories
Bike Calories

30 DB Burpee Box Step-Overs (You choose weight)

12-15-18-21:
Row Calories
Bike Calories

(Females: 18-15-12-9 and 9-12-15-18)

CROSSFIT

CrossFit  November 30, 2018

CrossFit
Weightlifting
Squat Program
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)
Metcon
Metcon (Time)
21-18-15-12:
Row Calories
Bike Calories

30 DB Burpee Box Step-Overs (You choose weight)

12-15-18-21:
Row Calories
Bike Calories

(Females: 18-15-12-9 and 9-12-15-18)