Friday

CrossFit North Peoria – CrossFit

Strength

Front Squat (Squats)

Minute :00 – 2 Pausing Back Squats @ 55% of 1RM Front Squat

Minute 1:00 – 2 Pausing Back Squats @ 55% of 1RM Front Squat

Minute 2:00 – 2 Pausing Back Squats @ 55% of 1RM Front Squat

Minute 3:00 – 2 Pausing Back Squats @ 55% of 1RM Front Squat

Minute 4:00 – 2 Pausing Back Squats @ 55% of 1RM Front Squat

Minute 5:00 – 8:00 – Rest

Minute 9:00 – 8 Front Squats @ 55% of 1RM Front Squat

Minute 11:00 – 8 Front Squats @ 57% of 1RM Front Squat

MInute 13:00 – 8 Front Squats @ 59% of 1RM Front Squat

Workout of the Day

Metcon (Time)

3 Rounds:

12 Power Cleans (135/95)

12 Chest-to-Bar Pull-Ups

12 Push Jerks (135/95)

12 Toes to Bar

RX+ = Above

RX = 115/80 and Chin above Pull Ups