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
