6/27/2018

26
Jun

6/27/2018

Santiam CrossFit – CrossFit

Warm-up

Empty Bar Thirty Second Squat

Add Weight – Thirty Second Squat

Add Weight – Thirty Second Squat

Tempo Front Squats (4-4-4-4-4)

The rules are simple. Control on the way down, pause and control on the way up. No set tempo.

Post Strength

3 rounds:

10 Bottom Position Bounces – Increase weight each round

Metcon (Time)

For time:

30-20-10

Shoulder to Overhead – 115/75

Burpee Box Jump Overs – 24/20