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CROSSFIT
STRENGTH:
Back Squat
1 x 5 @ 65%
1 x 5 @ 73%
3 x 5 @ 78%
1 x 5+ @ 78%
WOD:
“Cindy Erg”
20:00 AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Every 5:00 (Starting at 0:00):
500m Row
*Pick up where you left off after row.
GOAL: 6-9+ Rounds
SCALING:
PULL UPS
-Bands
-Strict Pull Ups
-Ring Rows
PUSH UPS
-Reduce Reps
-Off a box
-From your knees
ROW
-400m Ski
-1,000m Bike Erg
-400m Run
COMP:
Do As Rx.
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
*Flashback - July 30th, 2010
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