Announcements

Open Gym now open Fridays 3-6pm Feel free to come in and do the WOD or work on other skills!!

CrossFit 1490 – CrossFit

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Front Squat

Front Squat “10-8-6-4-2”

On the 3:00 x 5 Sets:

-Set 1: 10 Reps @ 63%

-Set 2: 8 Reps @ 68%

-Set 3: 6 Reps @ 73%

-Set 4: 4 Reps @ 80%

-Set 5: 2 Reps @ 88%

Metcon (AMRAP – Rounds and Reps)

“Laces Out”

AMRAP 18:

-6 Bar Muscle-ups

-9 Push Presses (135/95)

-15 Deadlifts (135/95)

-21 Wallballs (20/14)