Transcona CrossFit

Thursday February 13th, 2020

CrossFit

A- Front Squats

On the 0: 3 Front Squat @ 80%
On the 1: 3 Front Squat @ 80%
On the 2: 3 Front Squat @ 80%

On the 3: Rest

On the 4: 2 Front Squat @ 85%
On the 5: 2 Front Squat @ 85%
On the 6: 2 Front Squat @ 85%

On the 7: Rest

On the 8: 1 Front Squat @ 90%
On the 9: 1 Front Squat @ 90%
On the 10: 1 Front Squat @ 90%

B- No Fun

5 Rounds:

9 WallBalls

30 Double unders OR 70 s.s

6 DB snatches

30 Double unders OR 70 s.s

3 Ring Muscle ups

30 Double unders OR 70 s.s

LiteFit

Recovery:

5 Rounds:

9 WallBalls

70 s.s

6 DB snatches

70 s.s

3 Hard Ring Rows

70 s.s

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