12/30/19

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

10 Jerk Grip Overhead Walking Lunge Steps

10 Bent Over Rows

Back Squat

Set 1: 6 Reps 81%

Set 2: 4 Reps 87%

Set 3: 2 Reps 93%

3 Minutes Rest

Set 4: 6 Reps 87%

Set 5: 4 Reps 93%

Set 6: 2 Reps 99%

3 Minutes Rest

Set 7: 6 Reps 93%

Set 8: 4 Reps 99%

Set 9: 2 Reps 105%

% Based on 5RM

Goal in between sets is to rest as little as possbile. I.E. change weight and go!!!

Metcon (4 Rounds for time)

Every 5 Minutes x 4 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Bike

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