Back Squat, 10, 7, 5, 3 Repetitions (Tempo Training)
Rest as needed then,
Tabata Row (Calories)
Tabata Wall Ball (Repetitions)
Tabata Pull-up (Repetitions)
Note: The tempo for the Back Squat is a 5 second decent, 3 second hold in the bottom position, and explosive (ie. sub 1 second) return to the top position. The “Tabata” interval is 20 seconds of work, followed by 10 seconds rest, completed 8 times. This is gonna’ be a good one!
Nate is THE MAN!
Please join us tonight from 5:00 PM – 7:00 PM for the Farewell WOD and BBQ for Nate Jackson! The group workout will take place at 5:00 PM at Krav Maga with dinner following at HQ.
Open Gym (1:00 PM – 4:00 PM )
CrossFit Light (8:00 AM – 9:00 AM at HQ)
Our Light workout will be our HQ programming today.
Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)
Satvana (Next Class is August 30, 2016 at 6:00 PM)
CrossFit Clinic Class (Cancelled for Nate Jackson BBQ)