friday 9.25.15 | CrossFit Route 1

friday 9.25.15

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1. dynamic + mobility

2. Front Squat

5 reps @ 55%

3 reps @ 65%

1 rep @ 75%

1 rep @ 85%

1 rep @ 90%

1 rep @ 95%

Then Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM

3. 7-5-3

squat clean (235/165)

ring dip (40/30 weighted db  no kip)

"Changing Lives One WOD at a Time"
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