10/17/16

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

warmup front squat, push jerk, run (No Measure)

WARMUP empty barbell or pvc pipe

2 rounds

7 Front Squats

7 push jerk

100 M run

Front Squat (6X3 FS & 6/6 BS @ 90%)

**rest 90 seconds b/w sets

**Explanation: Complete 3 Front Squats @ 90% of max Front Squat, rack the bar, reset and complete 6 Back Squats @ 90% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push Press (115/85) Rx+ (155/105)

Calories on Rower

Turkish Get Up (10 alternating (5L / 5R))

(immediately after metcon)

10 alternating (5L / 5R) Turkish Getups as heavy as possible. Can work up in weight throughout