375 CR 39
Southampton, NY 11968
631-276-5820

07/09/2014

July 08, 2014

Main – CrossFit

Dynamic Stretch (No Measure)

Dynamic Stretch
+ 2 sets:
10 Front Squats (empty bar)
Rope Climb practice

Front Squat (3-3-3-3-3-3)

Set 1: 50% 1RM
Set 2: 60%
Set 3: 70%
Set 4: 80%
Set 5: 85%
Set 6: 90%

Metcon (AMRAP – Reps)

Climb the ladder as high as possible in 8 minutes:
2 Front Squats (135/95)
1 Rope Climb
4 Front Squats
1 Rope Climb
6 Front Squats
1 Rope Climb

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