Tuesday Workout: Back Squat, KBS AMRAP

STRENGTH

Back Squat, 5 set of 4 reps, rest 2-3 minutes between sets

*Work between 70-80% of 1RM, or go 5-10# heavier than last week if possible

WOD

Level 1

AMRAP 7:

• Kettlebell Swing AHAP*

*Every time you break, perform 7 Burpee Box Step Ups (18/12). Go as heavy as you are comfortable going for overhead (American-style) swing – if you have mobility limitations scale to Russian variation.

Level 2

AMRAP 7:

• Kettlebell Swing (70/53)*

*Every time you break, perform 7 Burpee Box Jumps (24/20)

CASH OUT

3 Sets:

• Light Band Pull-Apart x 20-30
• X-Band Walks x ~10 steps each direction (Forward, Back, Side, Side)

*use red band for each

ANNOUNCEMENTS

1. Park WOD!  June 26, 9am at Darden Towe Park.

Head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton