Monday 01.15.18 - CrossFit

A. Back Squat 20-10-10

Back Squat
– Set 1 – 20 reps @ 55-65%
– Set 2 – 10 reps @ 55-65%
– Set 3 – 10 reps @ 55-65%
Rest as needed

B. 2 minute AMRAP of Rope Climbs, Assault Bike, and Front Squats

As Many Rounds and Reps as possible in 2 minutes:
– 2 Rope Climbs 15 feet
– 15/10 Calories of Assault Bike
– Max Front Squats @ 70/47.5 kg
Rest 2 minutes in between sets

C. 2 minute AMRAP of Rope Climbs, Assault Bike, and Front Squats

As Many Rounds and Reps as possible in 2 minutes:
– 2 Rope Climbs 15 feet
– 15/10 Calories of Assault Bike
– Max Front Squats @ 70/47.5 kg
Rest 2 minutes in between sets

D. 2 minute AMRAP of Rope Climbs, Assault Bike, and Front Squats

As Many Rounds and Reps as possible in 2 minutes:
– 2 Rope Climbs 15 feet
– 15/10 Calories of Assault Bike
– Max Front Squats @ 70/47.5 kg
Rest 2 minutes in between sets

E. 2 minute AMRAP of Rope Climbs, Assault Bike, and Front Squats

As Many Rounds and Reps as possible in 2 minutes:
– 2 Rope Climbs 15 feet
– 15/10 Calories of Assault Bike
– Max Front Squats @ 70/47.5 kg
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