11/8/16

Laveen CrossFit – CrossFit

Strength:
-for those that are newer to this movement, this more of a skill with light/no weight on bar. More advance,treat this almost like a find a 3rm. Come in early and work on some squat therapy, get your t-spine open and ready to roll.
Metcon:
-today is all about finding a uncomfortable yet doable pace for the 10min, movements should be done unbroken for the first 5-6 minutes after that it’ll only be natural to break it up. anything before is either a)to heavy b)didn’t pace well enough.

Strength

Overhead Squat (6×3 (rising) every 1:30)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min amrap

9 thrusters (95/65)

8 pull ups

7 burpees