monday, july 4

CrossFit M3 – CrossFit

Metcon (Weight)

with a running clock:

pause front squat – 3×5 (every 2 mins – pause 3 seconds in the bottom position – start @60% of 1rm fs)

@ 10min mark:

front rack lunges alternating 5 per leg x 5 (every 2 mins – start @30% of 1rm fs)

Metcon (Time)

3rds:

400m run

21 pullups

12 shoulder to overhead 115/75