12/22/2014

21
Dec

12/22/2014

CrossFit Outbreak – 12/22/2014

Strength

Back Squat (3 – 3 – 3)

Warm up sets:
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets:
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM

WOD (Time)

10 Pullups
20 Wall Balls
30 Box Jumps
500m Row
10 Pullups
20 Broad Jumps to Burpees
30 Situps
500m Row

QOD – If you had to eat the same thing for a week straight, what would you choose?