Monday, 11/13/17

 In CrossFit


*Base Week – This is the start of a new wave. We’re introducing some new progressions and rep schemes for our primary movements. Focus on perfect positions and leaving a little in the tank. We’ll have the opportunity to increase intensity, load, and volume during Build and Performance weeks.

Back Squat
Build to a heavy 3
2 x 3 @ 80%

3 Rounds

2min AMRAP:
ME 6″ Target Burpees
-2min rest-

*score is lowest round of



A. 21-15-9
Wall Balls (14, 20)
Push Ups

*20 Med Ball Sit ups to wall after each round
*10 Min Cap

B. 21-15-9
KB Deadlifts (70,53)
Pull Up
*20 Russian Swings after each set
*10 Min Cap

C. Strength:
6 Min EMOM:
1. 40 Sec Bicep Curls
2. 40 Sec DB Overhead Tricep Extensions

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