Monday - CrossFit

13007112_10156850829710608_3305516776309380213_n.jpg

Back Squat (Tempo) (5-5-5-5-5 @ 60%)

Tempo Back Squats.
41X1

These are to essientially "Grease the Groove" of your squat.  Perfect reps.

4 - Seconds eccentric (down)
1 - Seconds in the hole
X - EXplode up
1 - Seconds at the top

Ring Rows (10-10-10-10-10)

You will do a set of 10 ring rows between every working set of Back Squats.

Please choose the most difficult variation possible.  As well as change up grips. (Pronated, Neutral, Supinated)

Metcon (Time)

21-15-9
Front Squat 145/100
Toes 2 Bar

For Time.

145#/100# because it's just a little bit more.

If you don't have T2B yet, please do V-Sits

Dan Shrum