Monday 12th May 2014

Main – CrossFit


3- 3- 3- 3- 3
-Front Squat

– Spend a minimum of 10 minutes working on the front squat with a PVC pipe

The idea is to set a new 3-rep max by the end of the 5 sets.

If you get to the 3rd set and fail the weight you can either choose to use the last 2 sets to try to get the weight, or reduce down and complete the last two reps at a set weight.

– You should be nervous going into the first set!


Bring Sally up, Bring Sally down

– 20kg Barbell

-Reduce weight or Air squat

Metcon (No Measure)