**CrossFit Kids/Teens & CrossFit for Life Classes are taking a break - check Christmas/New Year timetable here**

Five sets of:
Back Squat - 3 Sec Descent tempo
Rest 3-4 mins after all sets above 75% of 1-RM

For the back squat perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

then:

“Jackie”
For time:
1000m Row
50 Thrusters (15kg/20kg)
30 Pull-Ups

Post weights and times to comments.

Dylan Coaching.jpg

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