Back Squat, 4-6 x 5 sets, 30X0 Tempo
Every 3 Minutes for 4 Total Sets:
- Dumbbell Push Press x 10
- V-Up x 10
- Row x 10 Calories
Every 3 Minutes for 5 Sets:
- Shoulder to Overhead (115/85) x 9
- Toe to Bar x 8-12
- Row x 12-15 Cals
- Rest for Remainder
Scale reps or weight on Shoulder to OH as needed so that you can maintain consistent output. Aim to have at least 30-45 seconds of rest each set if possible.
*Record time for each set.
- Our friends at CrossFit SAW in Fishersville are hosting a fundraising event to support the Semper Fi Fund to honor the memory of a local marine, Sean Webster – Please read about the event on their Facebook page here. Let’s get a big crew to show our support at this event! EmailScott if you have any questions.