Workout 10.2.13

Nickname: Squat Burner

Main – CrossFit

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Back Squat (3-3-3-3-3)

Bottom Pause Back Squats (from the rack):

5 Rounds to find your 3 Rep Max……. holding the bottom position of the squat for 3 seconds between each rep. Use weight that is lighter than your actual 3RM. It’s a burner!


Metcon (Time)

4 Rounds for Time:

20 Front Rack barbell walking lunges, clean from the floor 125/75#
15 burpees


Metcon (AMRAP – Reps)

Knee Tuck Hold Tabata:

hold a tuck position (quads are parallel to the floor) on the rings, Tabata style.

Feature Video

Phil’s Journey For A Better Life