Friday the 5th

OPEN GYM

There will NOT be a group class overseen by a certified trainer.  A workout will be posted.  If you wish to workout, please be safe and  refer to CrossFit.com for movement standards and modifications.

I.
 EMOM (10)
1 Back Squat

*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

II.
 EMOM (10)
1 Push Press

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95, 95+

III.
 EMOM (10)
1 Split Jerk

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95, 95+

IV.
AMRAP (12)
10 Push-ups

10 Jumping Squats

10 Strict Pull-ups

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Filed under amrap, Announcement, crossfit, open gym, strength & conditioning, WOD

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