Friday Workout: Back Squat, Run, T2B, Deadlift

If you’re near the downtown mall, join us at Fridays After Five tonight!

We have a big crew running the Spartan Race tomorrow (Saturday) starting around 12:30pm!  If you’re in the Wintergreen area, come out to cheer them on!


Back Squat, 5-5-5, moderate weight, focus on control and good technique/depth


Level 1

3 Rounds for Time:

  • Run x 250m
  • Abmat Sit-up x 21
  • Deadlift x 12

Level 2

3 Rounds for Time:

  • Run x 400m
  • Toe to Bar x 21
  • Deadlift (225/135) x 12*

*consider subbing heavy front rack lunge if necessary


1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

1 thought on “Friday Workout: Back Squat, Run, T2B, Deadlift

  1. BS: 185
    WOD: 12:58 @ 185

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