Friday

17
Dec

Friday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

4 ROUNDS (5:00 CAP)

:45 Row

12 DB Goblet Squats

12 Slow Alt. Quad Heel Taps

10 Hollow Rocks

10 Supermans

Strength

Front Squat (5RM)

ON A 15:00 RUNNING CLOCK…

Find a 5RM Front Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 4:00 x 3 SETS

20/15 Cal Row

15 Toes to Bar

With Time Remaining Max Front Squat (115/75)|(75/55)

-Rest 1:00 b/t Sets-

(Score is Reps)