Friday 2.9.18 CrossFit


Front Box Squat (9×3 @ 63%, every 60s.)
Intent: Week 2 Front Box Squats. Only 3% heavier so you can maintain proper bar speed. Remember, we’d rather you move faster than go heavier. Speed > load.


For Time:
150 Wall-Ball Shots, 20# / 14#

Rx+:(Shoot for UB as long as possible)
L2: (14,10)
L1: (10,8) (100 Wallballs)
12min TIme Cap
Intent:  Benchmark workout “Karen”. We will partner up today, completing 2 heats and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets. Hold your partner accountable to hitting the standards.

$ Out

1a) Reverse Lunge + RDL Combo: 4x6ea
1b) Straight Leg Weighted Sit-ups: 4×10