Remember today is our weigh in day so post when you weigh in.
Warm-up #1
Strength:
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
"CrossFit Total"
Example
Metcon:
Complete 3 rounds
10 KB Swing, #45/#25
10 pull-ups (Rings)
15 Air Squats
Rest 2:30
Repeat for a total of 4 cycles
*rest only after the 3rd round
Complete 3 rounds
10 KB Swing, #45/#25
10 pull-ups (Rings)
15 Air Squats
Rest 2:30
Repeat for a total of 4 cycles
*rest only after the 3rd round
Kettlebell Swing
Example
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