Wednesday, October 17th, 2012

If you are new to CrossFit and hoping to get started with ELEMENTS we have one scheduled for today at 11 am and 630PM (please call ahead to secure your spot)!

High Bar Back Squat
Set 1) Every 30 Seconds for 2 Minutes (5 REPS) – 1 rep at 70%
REST 2 MINUTES
Set 2) Every 45 Seconds for 2:15 Minutes (4 REPS) – 1 rep at 75%
REST 3 MINUTES
Set 3) Every 60 Seconds for 2 Minutes (3 REPS) – 1 rep at 80%
** Each set performed without re-racking bar
*** % should be based off most recent 1 RM Squat

THEN:
3 Rounds
50 KB High Pulls (53/35)
50 Double Unders

* KB touches floor each rep and finishes rep with KB handle under chin with elbows above KB handle.