August 25, 2014

Posted by on Aug 24, 2014 in WOD's | Comments Off

Establish 3RM BS

The goal is to work up to a 3 rep maximal back squat in perfect form. If knees dive in, chest falls, heels come off ground,  or you are on your toes, you are not allowed to go up in weight.  We build strength for longevity.

Then

EMOM 9,6,3 X 3 @65% 1RM DL

Be better than yesterday, and make a goal for tomorrow.

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109