4/17/12

By Neil on April 16, 2012 in cross fit

Warm Up:

5 minute row
Burgener warm up / MWOD

Xfit SWOD:

Back Squat – week #2

Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%. At 50%, 5 sets 10 reps.

Then…

Pull up’s 8,6,5,5,4
Hanging leg raises 5 sets of 10 reps
Back raise 5 sets of 10 reps

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