Friday Workout: Back Squat, AMRAP

We have some awesome events coming up!

  1. If you want to get involved in the Escape Room this weekend on Sunday, the info on how to register is posted in the Facebook event page!  Facebook event page HERE
  2. Nutrition Challenge Kick-off, Sunday 4/9 at 1PM. If you are planning to come, please thoroughly read the following post:
  3. Fridays After Five on April 14!  See the Event HERE


Back Squat, 6-8 x 4 sets, 30X0 Tempo


Level 1


  • Dumbbell Thruster x 15
  • Row x 400m

Level 2


  • Thruster (95/65) x 20
  • Row x 500m


OTM 8:

  • Even: 5-10 Handstand Push-ups (strict)
  • Odd: 20 Hollow Rocks

*Scale as needed (i.e. l-seated db press, etc.)

REMINDER TO JOIN OUR FACEBOOK MEMBERS GROUP!  You can request to join here: CrossFit Charlottesville Members

Please help us improve the gym and serve you better by filling out this survey today!

2 thoughts on “Friday Workout: Back Squat, AMRAP

  1. BS: 125#, 6 reps
    Wod: 2+2 (working on doing reps unbroken)
    EC: HS kip work & 50 hollow rocks

Leave a Reply

Your email address will not be published. Required fields are marked *

search previous next tag category expand menu location phone mail time cart zoom edit close