Thursday, November 9, 2017


Back Squat work and more for Thursday!

Saturday, 11/11: Veteran’s Day
This Saturday we honor Veteran’s Day with the CrossFit Hero WOD, “Three Wise Men” at the 9am class.   Come in and join us that hour!

 

THURSDAY
Strength
Back Squat [Video]
Complete 6 Sets of 4 Pause Back Squats.
3-second pause. Stay at 60-70% of 1repmax.

Conditioning
AMRAP in 16 Minutes:
• 20 Calorie Row
• 15 Toes to Bar
• 10 Hang Power Cleans (#135/95 Rx; #165/115 Rx+)

Pause Back Squats
Our pause will be 3 seconds.

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