Monday 9.3.18 CrossFit


“Back Squat” (1RM 5,4,3,2,1… Every 2min)
Beginner 5×5
Intent: Build to a new 1RM Back Squat over the course of 8-10 sets. You should have a plan in place in how your sets should look in terms of weight selection. Be smart and end on a high note.


7 Rounds for time:
Run 400m
29 Back Squats, 135#

In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007. To learn more about Manion click here
To be completed in Teams of 4. Teams run 400m together and split back squats, conga line style.
30min time cap
Intent: The weight on the back squats should be capable of completing 7 reps UB for the duration of the workout.Alternate option
1/4 ‘Manion’ Solo
7 Rounds
200m Run
7 Back Squats (135,95)
L2: (95,65)
L1: (75,55)