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Friday, October 4 2019

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Tempo Front Squats 3 reps x 4 sets E3MOM
Tempo 3sec down, 2sec pause in bottom, 1sec up, 4 sec pause at top/reset

For Time:

400m Row or Run

10 Overhead Squats 95/65 RX+ 115/75 MRX 75/55

10 Chest to Bar Pull-ups MRX Pull-ups
15 Front Squats
15 Over Bar Burpees

20 Back Squats
5 Muscle-Ups (bar or ring) RX+5 Strict Ring Muscle-Ups MRX 5 Burpee Chest to Bar Pull-Ups

200m Row or Run

Core & Leg Accessory Training

15 Strict Toes to Bar straight to 15 V-Ups
40 Bulgarian Split Squats (20 each) w/DBs

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Barbells For Boobs! Saturday, October 5th: 9AM — Donate Today!!

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The CrossFit OPEN starts October 10th! Get signed up TODAY!

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