Be sure to get in and find your “Squat” 5RM as this will be your starting point for a 20 rep Squat Program we will start next Monday November 3rd. This will be a 9 week program where we will squat twice a week. We will throw a twist in as you will need to decide wether you want to make it a back squat or front squat program.

Part 1:
20 mins
Squat (Back or Front)
5RM
2 x 5 @ 85% of 5RM

 

Part 2:

CrossFit Mainsite WOD

FT:

400m run

50 pull-ups

400m run

50 push-ups

400m run

50 sit-ups

400m run

50 squats