ANNOUNCEMENT
Bring a Friend Day on Saturday, September 7th
Schedule:
8am Community CrossFit
9am Weightlifting
10am PUMP
11am Bring a Friend!
Bring in that buddy who always tells you they want to try CrossFit with you! Show them why you’re so fit . Let us know who you’re bringing by filling out THIS form. See you then!
STRENGTH:
Back Squat Cluster Sets.
4 SETS of:
3.3.3 @ 75% (Of 3RM)
*Rest :15 between Clusters
*Rest 3-4 Minutes between SETS
—–NOTE—–
– This format designates 3 reps + :15 Rest + 3 reps + :15 rest + 3 reps
– Timer for rest starts once bar is racked, so you would rack, watch clock for :15, then unrack
CONDITIONING:
Every 4:00 x 5 rounds:
20/15 Calorie Row
20 Single DB Weighted Box Step-ups
20 Plyo Step-ups
