Monday 12.18.17 CrossFit


Zercher Box Squat: 1×2
2RM, 5,5,3,3,2,2.. Every 2minIntent: We know the zercher squat is uncomfortable but incredibly valuable for improving anterior core function, upperback/quads,
and mental toughness.

Metcon Prep

Every 2min for 4 sets 3-4 Overhead Squats
Work up to desired weight for metcon


“Tunnel Vision”
4 Rounds
21 Wallballs (20,14)
15 Lateral Burpees over the Bar
9 OHS (135,95)
Rx: (115,75)
L2: (95,65) (14,10)
L1: (75,55) (10,8)

Last completed 10.13.17
Intent:  Benchmark workout that will challenge your legs/lungs. Pacing is key and breaking sets on wallballs from the beginning is advised.

$ Out

1) Reverse Hyper: 4×20 moderate weight
Back Extensions on a GHD: 4×10 (1 count squeeze at top)
2) Side Plank: 3x20s each