North Raleigh CrossFit: 03/19/2018

March 19, 2018

Strength

Every 90 seconds for 8 rounds:

3 three-second Pause Back Squats at 45% of your 1RM.
 

* * Watch clock or try to have someone watch clock for you. Time stars at bottom of your squat. Stay tight and engaged at bottom. Drive up as explosive and hard as you can.

Conditioning 

4 Rounds:

20 KBS (24/16)

20 Burpees

20 ABMAT Situps

*18 min time cap

 

 

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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit