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CrossFit – Fri, Apr 18

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    1.webp

    Train West Van – CrossFit

    Warm Up (No Measure)

    400m Run

    Group Squat Stretch

    Goblet Squat

    3 Sets of 12 Reps

    – Focus on Controlled Eccentric and Depth

    Front Squat

    3 Working Sets of 5 Reps

    – 3 Second Pause in bottom of each rep

    – 60% of Pause 1RM from 4 Weeks ago

    WOD (Time)

    For Time [18:00 Cap]

    21 Pull Ups

    7 Rounds

    8 DB Hang Squat Cleans

    8 Burpees Over DBs

    Then

    21 Pull Ups

    RX+ = 14 Muscle Ups, 35/50lbs [14:00 Cap]