Posted on Aug 25, 2013

1) Squats

Back squat 3×5 or 5×3 moderate/heavy

Total 100 partner leg throws between sets

2) Assistance

2×20 Super squats

1 Rep= 1 Back squat + 1 Good morning (Very Light)

3) Met-con

AMRAP in 8 minutes


DB Renegade rows (20/15kg)

DB Deadlifts (20/15kg)

DB Reverse lunges (20/15kg)

4) Extras

Split Practice – Spend 4 minutes each side working towards a split.

Post scores to Beyond the Whiteboard.

CrossFit – First CrossFit Workout?


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