10/12/2017

Supra CrossFit – CrossFit

Warm up 1 (No Measure)

10 Air Squats

10 PVC Pass Throughs

10 OH Squats w/ empty bar

10 Deadlifts w/ empty bar

Run 200m

Back Squat (3-3-3-3-3+)

3 reps every other min @ 85% 0r 10# more for every rep over 5 last time.

Last set max reps

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

30 Jump Lunges

10 Front Squats 135/95# (from ground)