Back Squat 5,5,5,5 Repetitions (Tempo Training – Super Slow Technique)
Rest as needed then,
Complete Two Rounds for Maximum Wallball Shots:
On a 3:00 Clock:
50 Double Unders (Or 75 Weighted Jumps)
400 Meter Run (Or 400 Meter Row)
Wallball Shots, Maximum Repetitions (Score)
Extra Credit: 90 Second Rope Climb Test! (Can anyone get 8 climbs?)
Note: The tempo for the Back Squat today is a 5 second descent, 3 second bottom position hold, and accelerated return to the top position. Increase weight over the 5 sets for the maximum possible weight while maintaining the tempo. Rest up to 3:00 on the AMRAP workout.
Nick – 1/2 Mile Offshore during Marine Rescue Training
CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)
Our Light Workout will be HQ programming with modifications as needed.
Open Gym (1:00 PM – 4:00 PM at HQ)
Krav Maga (Class cancelled tonight)