Monday Workout: Back Squat, 3 Rounds

Please RSVP HERE to our 7 Year Anniversary Party!  We need numbers for food, so please RSVP as soon as you can.  We hope that you can make it!

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STRENGTH

Work up to 3RM Back Squat

Notes: 15-20 minutes to work up to 3RM. Ask for spotters if necessary.

WOD

Level 1

3 Rounds for Time:

  • Wall Ball (14/8) x 20
  • V-Up x 15
  • Hang Power Clean x 10

Level 2

3 Rounds for Time:

  • Wall Ball (20/14) x 30
  • Toe to Bar x 20
  • Hang Power Clean (155/105) x 10

Scale reps/weight as needed (i.e. 15 t2b per round).

ANNOUNCEMENTS

  1. CF CVILLE 7 Year Anniversary Party!!  RSVP HERE – we need numbers for food : )
  2. Ladies Night – WOD and Wine: July 22
  3. Yoga for CrossFit and Recovery with Leslie: July 24

5 thoughts on “Monday Workout: Back Squat, 3 Rounds

  1. 275#
    14:10 rx 😮

  2. 100#
    Wod: 5:45 (level 1, 10# wb, 45# bar)

  3. BS: 165
    WOD: 10:17 (10# WB, V-Ups, 77# HPC)

  4. 185 (just worked up to a heavy 3 for the day)
    9:06rx

  5. 315, 8:54 rx

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