June 15, 2015

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Happy Birthday Christina C and Jessica P!

CrossFit
Strength:
Back Squat 1×8 at 65% 1RM
Back Squat 1×6 at 75% 1RM
Back Squat 1×4 at 85% 1RM
Back Squat 1×4 at 90% 1RM

WOD: 10 Minute AMRAP
10 Burpees
20 Pull Ups

CrossFit 101
WOD 1) EMOM x 14 (Alternating)
Row for Calories (15/12)
12 Burpees

— Rest 2 Minutes —

WOD 2) EMOM x 14 (Alternating)
15 Wall Balls (20/14)
15 Kettlebell Swings (53/35)

Teen Weightlifting
1) Back Squat 7RM
2) Bench Press 5-5-5