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06/10/2019

9
Jun

06/10/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

10 Calorie Bike

2 Length Double Front Rack KB Carry

8 Groiners/Leg

Weightlifting

Tempo Back Squat (5×4)

Perform 5 sets of 4 back squats with a 3s descent each rep. Stay strict with the tempo.

Maintain or increase weight throughout sets.

Note the heaviest weight and the amount of sets you performed it with.

Rest 2:30 Between Sets.

Metcon

Metcon (Time)

For Time:

25 Wall Balls 20/14

15 Burpees

25 Wall Balls 20/14

15 Burpee Box Jumps 24/20

25 Wall Balls 20/14

15 Burpee Box Jump-Overs 24/20

The burpee box jump/overs are to be as performed box-facing.