Back East CrossFit – CrossFit

Warm-up

Strength

Warm-up (No Measure)

2:00 Row/Bike

Followed By…

3 ROUNDS FOR QUALITY…

:30 Couch Stretch (Left Leg)

:30 Couch Stretch (Right Leg)

:30 Tempo Air Squats (33X1)

:30 Squat Hold

Workout

Back Squat (5×3 @ Tempo 30X1)

Back Squat @65-75% of 1RM*

One set every 2:30 minutes.

*Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo. Same weight across ALL sets.

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat 135/95#

400m Run

*Rest the remainder of the time until 5:00 then start the next set.