101007

6
Oct

101007

BayWay CrossFit – CrossFit

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Weightlifting

Front Squat (10RM)

ON A 10:00 RUNNING CLOCK…

Establish 10RM Front Squat*

*Max 2 attempts at 10RM

Metcon

Metcon (Time)

FOR TIME

20 Front Squat

40 Sit-ups

40 Plate OH Step-Back Lunges 25/15-15/10

15 Front Squat

30 Sit-ups

30 Plate OH Step-Back Lunges

10 Front Squat

20 Sit-ups

20 Plate OH Step-Back Lunges

RX+: 135/155/185 – 95/105/125

RX: 95/115/135 – 65/75/95

**For the Plate OH Lunges, Plate must be held OH at extension.

-15:00 Time Cap-