CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 17, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Warm Up/Skill:

3 Rounds, for completion

:60 HS Hold

50 Double Unders (unbroken)

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STRENGTH:

Every 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 2 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Sets 5-8 – 1 rep @ 90-95%

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METCON:

30 Calories of Assault Bike/Row

3 Rope Climbs or 6 ring muscle ups

21 Front Squats (135/95 lbs)

20 Calories of Assault Bike/Row

2 Rope Climbs or 4 ring muscle ups

15 Front Squats (135/95 lbs)

10 Calories of Assault Bike/ Or row

1 Rope Climb

9 Front Squats (135/95 lbs)

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ACCESSORY:

400 Meter Sandbag

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*Optional CrossFit Endurance Workout*

3 Miles at a moderate pace[/vc_column_text][/vc_column][/vc_row]