CrossFit

Thursday 27th September 2012

Skill

10 sets of 3 reps at 65% of 1 rep max

– Back squat

(Rest no more than 1 minute between sets)

Then move on to;

– 7 sets of 3 reps at 65% of 1 rep max

– Front squat

(Rest no more than 1 minute between sets)

WOD

On the minute, every minute complete;

– 8 Burpee box overs (20″/24″)

In the remaining time, complete as many as possible, of;

– KB swings (16kg/24kg)