Workout 5.25.14

Nickname: Strength Sunday

Main – CrossFit

Today you may choose between Front Squat or Back Squat (not both) for your Strength Training.

View Public Whiteboard

Warm-up

Baseline (Time)

500m Row
40 Air Squats
30 Ab Mat Situps
20 Pushups
10 Strict Pullups
2 Rounds for Time.

Weightlifting

Back Squat (EMOM- 10 sets of 3)

Use no more than 70-75% of your 1RM.

Front Squat (EMOM- 10 sets of 3)

Use no more than 70-75% of your 1RM.

Cashout

Metcon (Time)

5 Rounds for Time:

5 Manmakers
1 Length of Box/Loading Dock Farmers Carry
10 Dumbbell Snatch (5 ea arm)
1 Length of Box/Loading Dock Farmers Carry

Feature Video

Phil’s Journey For A Better Life