October 22, 2013

CrossFit
Strength: Back Squat 10-10-10
*Use heaviest weight possible for each set

WOD: For time and reps
*You have 10 minutes to complete a 2K row. In the remaining time, AMRAP double unders.

Competitor
Strength: Front Squat 3 @ 60%, 3 @ 70%, 3 @ 80%, 3 @ 80%, 3 @ 80%

WOD: 3 Rounds for Time
Row for 2 minutes
Chest to Bar Pull Ups for 1 minute
Handstand Hold 1 minute

CrossFit Prep
Lifts Learned: Review of cleans, bear complex