Saturday WODs are on, as scheduled!
Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of:
10 Cossack Squats (Side Lunges)
10 Back Extensions
10 Barbell Back Squats
10 Alternating Box Step-Ups
You have 25 Minutes to Complete. If you did these squats last week, then add 5-10# more than last week. If not, then 70-80% of your 1 RM is the goal. This is the same weight across all sets.
Back Squat (5-5-5-5-5)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 11 Minutes of:
Back Rack Lunges (135/95)
Box Jumps (24/20)
Rep Scheme: 4-8-12-16-20-24-28-32 and so on…
Scale as needed.