Blow Back

V3 CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds:

1:30 Slow Bike or Row

1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

Metcon (3 Rounds for weight)

BACK SQUAT

10 – 8 – 6 Repetitions (Week 2 of 4)

3% Increase from Last Week on each Set

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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