November 7, 2018
CROSSFIT
Pause Overhead Squat (3RM)
1 second pause each rep
Pause Overhead Squat (85% of 3RM for 2 x 3 )
1 second pause
Metcon (AMRAP – Rounds)
10 Min EMOM
10 Thrusters (95/65)
5 Burpees
Log rounds completed RX
SWEAT
Mainsite 180819 (5 Rounds for reps)
5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.