1/30/20

CrossFit Loyalty – CrossFit

Primer

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying

Front Squat (Build to a Heavy Single)

On the Minute x 9:

Wave #1:

On the 0: 1 Front Squat

On the 1: 1 Front Squat

On the 2: 1 Front Squat

Wave #2:

On the 3: 1 Front Squat

On the 4: 1 Front Squat

On the 5: 1 Front Squat

Wave #3:

On the 6: 1 Front Squat

On the 7: 1 Front Squat

On the 8: 1 Front Squat

Aim here is to progressively climb in each wave, with slight reduction in weight after the third and final rep of the wave.

Following Final Set, Until the 15 Minute Mark:

Build to a Heavy Single for the Day.

Crash Test (Time)

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

Share