Announcements
Sunday February 9th – Open Gym is moved to 8:00am-10:00am
CrossFit Blade – CrossFit
Back Squat (Wave: 5-3-1 X 3)
3 Sets:
5 @ 75%
3 @ 80%
1 @ 85%
-2:30 rest between sets
AC: 12 sets: 250m row hard-200m run easy (Time)
12 Sets:
250m row-hard 2k-:15
200m jog-easy
-no additional rests between sets