Posted: November 4, 2015 in Uncategorized

26 2 CrossFit – CrossFit

Back Squat (5×3)

Add 10lbs to your previous weight. (If you don’t have a previous weight, start at 55% of 1 rep max or perceived effort)

Bench Press (5×3)

Begin at 55% of your 1 rep max. If you do not know it go off of perceived effort. Keep track of your weights ie log them in Wodify. You will need the numbers in the future.

Metcon (10 Rounds for time)

EMOM for 10minutes of:

6 Overhead Plate Lunges 45/25

6 Burpees to Plate 45/25

*3 per leg on the lunges

LII: Plate weight of choice.

LI: 4 OH Lunges with weight of choice. 4 Burpees.

Metcon (Calories)

12 Minute Max Calorie Row

*Every Two Minutes Perform 10 Burpees over the Rower
Brevard Open 15.2A


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