Crossfit Restoration – CrossFit
Weightlifting
Front Squat (5×5@ 60% of 1 rep max)
Every two minutes for 5 rounds complete 5 front squats at 60% of 1 rep max.
These should feel heavy but not diffcult
Metcon
Metcon (AMRAP – Reps)
Complete 5 max effort 3 minute rounds of the following
-250meter row ( 200 meter row for scaled)
-10 handstand push ups(walk outs with push up for scaled)
-max rep pull ups/ring rows
*3 minute rest after each round
**score is number of completed pull ups