BayWay CrossFit Staff – CrossFit

Weightlifting

Back Squat (5 x 5 – Building to 5 reps at 8RM last week or +)

you must do 5 reps by 5 sets – you need to add 20# each set so that your last set ends at the weight you hit for your 8RM weight. If you did not do an 8rm just end 10# more than the last time you squatted

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9:

8 Power Clean135/95 – 165/110

12 Box Jumps 24/20