01 02 17 – Back Squat

From the Blog

01 02 17 – Back Squat

CrossFit St. Albans – CrossFit

Warm-up

Coaches Warm Up (No Measure)

Coach led warm up and pre activation

Weightlifting

Back Squat (6×6)

Metcon

Metcon (3 Rounds for reps)

4 min AMRAP:

Row (cal)



2 min rest



4 min AMRAP:

8 Single arm dumbbell thrusters (4 on each arm)

8 Toes to bar



2 min rest



4 min AMRAP

8 Alternating weighted step ups 20/10kg plate

8 Plate ground to overhead 20/10kg plate