10/13/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup mount. climbers, air squats, sotts press (No Measure)

warmup: 2 rounds

10 mountain climbers

10 air squats

5 sotts press with pvc or empty barbell

100 M run

Front Squat (6X3 FS & 6/6 BS @ 81%)

**rest 60 seconds b/w sets

**Explanation: Complete 3 Front Squats @ 81% of max Front Squat, rack the bar, reset and complete 6 Back Squats @ 81% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

5 Power Snatch (95/65)

10 Bar facing burpees

5 sets, 1 min plank hold

1 min plank, 1 min rest x5

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