CrossFit Lah Workout of the day -28 September 2018
CrossFit (Performance) A. Five sets of: Back Squat x 2-3 reps (goal is to find a 3-RM during these five sets) Rest 3 minutes B. In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15 Wall Ball Shots (20/14 lbs) 10 Toes to Bar 5 Burpee Box Jump-Overs (24″/20″) CrossFit Light (Fitness) A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 45 seconds Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Jump Rope Technique Work x 45-60 seconds Rest 45 seconds Plank Hold x 45 seconds Rest 45 seconds B. In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 10 Wall Ball Shots (20/14 lbs) 10 Burpees 10 V-Ups
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