monday 7.24.17 | CrossFit Route 1

monday 7.24.17

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Two weeks in a row. Well done guys!

3 rnds

:05-:15sec static ring hold

kb front rack walking lunge 12 steps total

BACK SQUAT: 3×8

Work at 65% of your 1RM Back Squat. Target 20lbs increase / week if work sets are above 330lbs. Target 10lbs increase / week if work sets are below 330lbs

2 Rounds

2 AMRAP

500m/400m row

ME burpees over small box

(2 feet must touch box)

REST 4 MIN GO LIKE HELL LEAVE NOTHING!

"Changing Lives One WOD at a Time"
CrossFit Route 1 | | 781-322-0050 | crossfitroute1@gmail.com