Tuesday, July 23rd, 2019


Pause Back Squat
Work to a 4 Rep Max
*Pause for 1 Second in the hole


50 Double Unders
30 Overhead Squats 95/65
30 Burpee Over Bar
75 Double Unders
20 Overhead Squats 115/75
20 Burpee Over Bar
100 Double Unders
10 Overhead Squats 135/95
10 Burpee Over Bar

For Time

A word from your coach:

We have all seen someone struggling mentally or physically on a workout, sometimes they are the last one still going, sometimes they have a breakdown during the workout. This is an opportunity for you to help out someone. If you are already done you can cheer them on, or jump in and help them finish If you are both still training, maybe slow down a bit and help them get through. Slowing down on one workout to help someone will make a world of difference in their world. Sacrifice a little intensity to help someone else through their hard time. We all have the movements that we hate doing, and having someone do them with you always makes it more enjoyable.

Crossfit Bytown