CrossFit – Mon, Nov 21
Weightlifting
Back Squat (10 x 3 @55-60%
2 second pause at full ROM.
Rest as needed between sets.)
2 second pause at full ROM.
Rest as needed between sets.)
Metcon (Time)
5 rounds for time
400m Run
30 Air Squats
TC: 21 min
Score: Time
Extra Accessory
Metcon (Checkmark)
5 sets
15 sit ups
10 V-ups
Athlete must come to a complete stop in the hole before the pause counts.