Friday the 24th

step

Intro Class:

Those with confirmed spots meet @ 1500; bring pen, towel and hydration.  There are still a few limited spots available for this class, if you are interested contact us as soon as possible.

***

I.
Every two minutes (5 sets):
Back Squat
Set 1: 5 reps @ 55%
Set 2: 5 reps @ 65%
Set 3: 3 reps @ 75%
Set 4: 2 reps @ 85%
Set 5: 2 reps @ 90%

II.
Every two minutes (3 sets):
Back Squat x 5 reps @ 85%

III.
9,7,5
Muscle-Ups (same amount of ring dips and push-ups)
Cleans (225/155 lbs)

IV. (extra credit)
1000 m row/800m run

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Filed under crossfit, fitness, Intro Class, metcon, Oly, personal trainer, strength & conditioning, WOD

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