A. Take 20-25 minutes to find a new max front squat
B. AMRAP in 8 minutes of:
6 Deadlifts (155/225)
12 Box Jump-Overs (20/24)
rest 2 minutes
1 Mile Run
Ninja:
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings
Bonus:
Strict Overhead Press
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 70-75%
*Set 5 – 5 reps @ 70-75%
*Set 6 – 5 reps @ 70-75%
*Set 7 – 5 reps @ 70-75%
Rest exactly 2 minutes between sets.
720-231-7834
roberto@crossfitterranova.com
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