Wednesday.June 1.2016

1. Front Squat

Rx: 3RM 

Int: 3-3-3-3-3 (climbing) 

Beginner: 3-3-3-3-3 (across) 

Regardless of what level you are at each member should be trying to lift slightly more than the previous week

2. Reverse Barbell Lunge

2 sets x 20 reps (10 each leg) 

Goal- lift more weight than last week, REMEMBER 10 all on one leg and then switch for the set of 20 

3. WOD

Front Squat (155/105) Max Reps in 3 Mins  (bar from the floor) 

Burpee Box Jump (24/20) Max Reps in 3 Mins 

Calorie Row- Max Calories in 3 Mins 

Front Squat- Max reps in 1 min 

Burpee Box Jump- Max reps in 1 min 

Calorie Row- Max Calories in 1 min

With a running clock AMRAP at each movement for the allotted time and then move to the next. No rest between movements