Monday

Front Squat Heavy Prep

This is our last prep week before we Test our 1RM next Tuesday 2.19. Practice using a belt on the 92%+ barbells.

Every 2:00 for 16:00

5 Zombies @54%

4 Zombies @64%

3 Zombies @74%

2 Zombies @84%

1 Front Squat @89%

1 Front Squat @92%

1 Front Squat @96%

1 Front Squat @92%

If your 89% feels heavy/bad scale your next 3 barbells to 85-90% range.



MetCon

CrossFit Open 13.3 & 12.4

12 Minute AMRAP

150 Wall Balls

90 Double Unders

30 Muscleups