190513

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

*ADD +10lbs TO WORKING MAX FROM LAST WEEK

Warm Up Sets

5@40%, 5@50%, 3@60%

Working Sets

3@70%

3@80%

+3@90%

*REMINDER THAT THIS IS BASED OF YOUR WORKING MAX WHICH IS 90% OFF OF YOUR TRUE 1RM

Metcon

Premier (AMRAP – Rounds and Reps)

AMRAP 10

50 Cal Bike (or row for scale)

40 KB Swings

30 Pistols

20 Bar Muscle Ups

Performance/Fitness- 53/35

***scale pistols w/45 air squats

**scale bar MU as 2:1 push up + pull up

Accessory

Accumulate 5/4 min plank

**every break = 10 arch rocks

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