Friday

CrossFit North Peoria – CrossFit

Strength

Metcon (Time)

Set #1 – 5 Reps @ 40% of 1RM Front Squat

Set #2 – 4 Reps @ 50% of 1RM Front Squat

Set #3 – 3 Reps @ 60% of 1RM Front Squat

Set #4 – 2 Reps @ 70% of 1RM Front Squat

Set #5 – 2 Reps @ 75% of 1RM Front Squat

Set #6 – 2 Reps @ 80% of 1RM Front Squat

Set #7 – 2 Reps @ 85% of 1RM Front Squat

Take (3) additional sets (Sets 8,9,10) to establish a heavydouble for the day. Not an absolute max, but a heavy

double for the day.

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

5 Deadlifts (315/225) (225/155)

10 Box Jumps 24/20

10 Handstand Push Ups or 3 Wall Walks

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10

5 Deadlifts (315/225) (225/155)

10 Box Jumps 24/20

10 Handstand Push Ups or 3 Wall Walks