Workout 11.13.13

Nickname: Back Squats and Gymnastics

Main – CrossFit

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Metcon (AMRAP – Reps)

2 Sets

2:00 AMRAP:
Handstand Shoulder Touch (against the wall)
rest :45 seconds
2:00 AMRAP
Double Unders (4singles=1)
rest :45 seconds

Score is total reps for both movements.
If you are doing singles, count all and then divide afterwards)


Back Squat (5-3-1-3-3-3-3)

Perform 5 Reps at 70% of your 1RM back squat

3 Reps at 80%

1 Rep at 90%

3×3 at 75%

We are working to strengthen our back squats at moderate weights with perfect form!


Metcon (Time)

3 rounds for time:

10 Knees to Elbows
8 Push Press, 135/95
6 Box Jumps, 30/24

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