Back Squat

Tonight is our Krav Maga workshop PM in place of the regular CrossFit Class. This will be a workout as well and all are welcome, please sign up online.

Next week is the start of our "nooners vs nighters" CrossFit Showdown. There will be 3 workouts to be completed individually next week with your scores being tallied for an overall team score. Sign up sheet is in the gym so please add your name if you want to compete.

WOD

Back Squat : Max reps in one set with your bodyweight loaded on the bar(75% of bodyweight for women). Set is over when you can no longer complete a full depth squat. You can rest at the top or the bottom but you cannot rack the weight.

rest a few minutes....

Pull ups

Burpees        max rounds in 8 minutes

KB Swings

round 1- 1 pull up, 1 Burpee, 1 KB swing

round 2- 2 pull ups, 2 burpees, 2 KB swings

round 3- 3 pull ups, 3 burpees, 3 KB swings

etc.

rest a few minutes....

Back Squat : Max reps in one set with your body-weight loaded on the bar (75% of body-weight for women).