September 11, 2014

Strength:

4 X 7 FrontSquats + 13 Back Squats @65% of 1 RM Front Squat.  Rest 2 minutes

(Do 7 reps of your 65% front squat, rack the bar and then complete 13 back squats of your 65% of your  1 RM. Perform all 20 reps at the same weight)

Strict Pull Ups

4 sets of 6 reps or increase from Monday September 08

WOD:

4 Rounds

10 Push Press (115/75)

15 Toes to Bar

20 Box Jumps

Here is the Link for signing up your family members in TeamUp. This will be of use for all families who are registering their children in the CrossFit Juniors. We will be using the punch passes to sign your kids. If any questions please ask Kira or Bob