Wednesdsay the 24-08-13

Starting next Monday we will be going through 6 week strength cycles every Monday and Thursday starting with the back squat. Monday will be a back squat workout followed by a short squat related metcon and Thursday will be a back squat followed by accessory work. We will kick it off with a 1 RM test on Monday then work from there finishing on the Thursday of the 6th week with another 1 RM test. If you want to improve your squat/CrossFit performance then make sure you get to class every Monday and Thursday for the next 6 weeks.

W.O.D

20 minutes to work up to a 3 rep max press

then

400 meter run
100 wallballs
400 meter run

or

amrap 12 minutes

200 meter run
30 wallballs

Exercises: , , , , .

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