3/30/20

CrossFit Loyalty – CrossFit

Back Squat

Back Squat

On the 0:00 – 5 Reps

On the 2:00 – 4 Reps

On the 4:00 – 3 Reps

On the 6:00 – 2 Reps

On the 8:00 – 1 Rep

On the 10:00 – 1 Rep

On the 12:00 – 1 Rep

On the 14:00 – 1 Rep

On the 16:00 – 1 Rep

Week #8 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-9 completed “On the 2:00”

Metcon (Time)

3 Rounds:

50 Air Squats

35 Pushups

25/18 Calorie Row

Home WOD

Metcon (No Measure)

“Deck of Cards”

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches

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“Deck of Cards” (No Equipment Version)

Spades – Odd-Object Squats

Clubs – Odd-Object to Shoulder

Hearts – Sit-Ups

Diamonds – Burpees

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