14 Jan 2021
Weightlifting
Front Squat (16 minutes to find a 3RM )
make sure you log your weights into Wodify, we will use this 3RM to base our percentages off of for this new strength cycle
Metcon
Metcon (Time)
3 rounds:
30 box step ups (24/20)
30/20 pushups
30 bent over row (95/65) [75/55]
30 box step ups (24/20)
30/20 pushups
30 bent over row (95/65) [75/55]
RX+
3 rounds:
40 box step ups
40/30 pushups
40 bent over row