5/1/12

By Neil on April 30, 2012 in cross fit

Warm Up:

5 minute row

Xfit SWOD:

Week #3 – Back Squat

Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) at 95%. Then ~50% at 5 sets of 10 reps.

Then…
5 sets of 10 reps (ea. leg) lunges
5 sets of 20 reps ab mat sit up’s
9,7,6,5,5 pull up’s

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