Happy Monday! Just a friendly reminder that there will be no 6pm CrossFit class this evening. Thanks for your flexibility.
STRENGTH:
#stamina squats
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 69% of 3-Rep Back Squat
BeachFit will do:
Min 1: 6 DB Squats
Min 2: 6 DB Alternating Lunges
WOD:
#hotsauce
AMRAP 3:00
21/15 Calorie Row (15/11 Cal Bike)
21 Lateral Burpees over Rower
*Max Overhead Squats
Barbell – 75/55 lb
Rest 3:00
AMRAP 3:00
18/13 Calorie Row (13/9 Cal Bike)
18 Lateral Burpees over Rower
*Max Overhead Squats
Barbell – 95/65 lb
Rest 3:00
AMRAP 3:00
15/11 Calorie Row (11/7 Cal Bike)
15 Lateral Burpees over Rower
*Max Overhead Squats
Barbell – 115/85 lb
Rest 3:00
AMRAP 3:00
12/9 Calorie Row (8/4 Cal Bike)
12 Lateral Burpees over Rower
*Max Overhead Squats
Barbell – 135/95 lb
*Scale to Front Squats using Rx Loads, or KB Goblet Squats