Friday

CrossFit North Peoria – CrossFit

Strength

Front Squat (Pausing Front Squat – 1 Second Pause at the bottom)

On the 0:00… 1 Rep @ 45% of 1RM Front Squat

On the 1:00… 1 Rep @ 50% of 1RM Front Squat

On the 2:00… 1 Rep @ 55% of 1RM Front Squat

On the 3:00… 1 Rep @ 60% of 1RM Front Squat

On the 4:00… 1 Rep @ 65% of 1RM Front Squat

On the 5:00… 1 Rep @ 70% of 1RM Front Squat

On the 6:00… 1 Rep @ 70% of 1RM Front Squat

On the 7:00… 1 Rep @ 70% of 1RM Front Squat

On the 8:00… 1 Rep @ 70% of 1RM Front Squat

On the 9:00… 1 Rep @ 70% of 1RM Front Squat

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

4 Bar Muscle-Ups

8 Front Squats

12 Burpee Box Jump Overs (24/20)

RX = 135/95

RX+ = 155/105