CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)
A. Warm Up
400 meter run/row or skip for 3 minutes; f
ollowed by: 3 Sets
10 Front rack Box Step Ups (5 each side)
10 walk outs
10 lateral lunges
10 jump squats
followed by an empty bar set on your Back Squat Cap this at 20 minutes!
Scoring: Not Scored
B. Back Squat 8-5-3-1-1-1-1-1
Within 20 minutes: Back Squat
Rest as needed
around 2 minutes rest through the first few sets. as you get to maximal loads you will need longer up to 4 minutes.
C. Run 1,600 meters