Wednesday 1/11/23

CrossFit - Weight-loss - Power Lifting - Olympic Lifting
Strength - Fitness Gym - Group Fitness - Fun

We're all that and more!

6 months down, 3 to go!

On a 20:00 Clock to Complete
Pause Back Squat (1sec) + Back Squat

• 4 sets of 2 (@ 80%+, resting 2:30 between sets)
  

directly into..

Front Rack Reverse Lunges

• 3 Sets x 20 Alt Reps @ 51-55% of Front Squat 1RM

(Rest as needed between sets)

Time Domain: 5:00-7:00, Time Cap: 10:00

• 30/22 Cal Bike
• 50 American KBS 53/35#, 24/16kg
• 30 Toe to Bar