Call or Text: (775) 339-1555

122319

22
Dec

122319

Carson City CrossFit – CrossFit

choose either Front Squat or Overhead Squat

Front Squat (1,1,1,1,1)

Overhead Squat (1,1,1,1,1)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)

Metcon (No Measure)

100 Abmat Sit-ups

Extra Credit

Back Squat Waves

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

Performed at % of your 5RM Back Squat

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