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: https://crossfitcharlottesville.com/2017/03/29/spring-2017-nutrition-challenge-kick-off-info-and-dates/
  3. Fridays After Five on April 14!  See the Event HERE

STRENGTH

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

WOD

Level 1

AMRAP 8:

  • Dumbbell Thruster x 15
  • Row x 400m

Level 2

AMRAP 8:

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

EXTRA CREDIT (ON YOUR OWN)

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 Comments 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

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