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Monday, November 23rd

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.

CROSSFIT

Strength:

Stamina Squats


On The Minute x 8 (4 Rounds)

Min 1 - 5 Front Squats

Min 2 - 10 Back Squats


Notes:

-Single barbell, loaded throughout at 50% of your 1RM Front Squat.

-Week 1 of 5 of this squat progression.

-Week after week, we’ll reduce the reps-per-set, while increasing the total rounds.

-Purpose here is to build strength in our ability to cycle through higher volume squats.

-To be clear, the barbell is loaded with a SINGLE weight for all squats.


WOD:

4 Rounds

20/15 Calorie Row

20 Wall Balls 20/14

20 Alternating DB Power Snatches 50/35


SUBS

ROW

-22/15 Calorie Echo/Assault Bike

-300m Run



GOAL: 10:00 - 16:00 CAP

SWEATFEST

AMRAP in 20:00

20 Box Jumps

20 KBS

20 Push-Ups

20 Cal Row/14 Cal Bike

DO MORE. BE MORE. GIVE MORE. LIVE MORE.



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