Warm up
20 shuttles 3 rounds 5 back squats 5 front squats 5 overhead squats 20 sec door stretch 20 sec calf stretch S&S EMOM 15 1: 3 front squats 70-75% of 1Rm 2: 20 jumping squats 3: 3 back squats (same weight as front squat) WOD 20 min cap - Empty bar workout (adv do 30kg/20kg) 25 back squats 25 front squats 25 OH squats 400m run 25 strict press 25 push press 25 push jerks 400m run 50 hang squat cleans 400m run 50 hang power snatch 400m run
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AuthorCrossFit Pretoria Archives
February 2023
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