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09/07/16

1)Build to a heavy set of 5 Overhead squats from the floor or Back squat from the rack

-15:00 time limit

2)21-15-9 reps for time of:

OHS or Back Squat

400m run between sets

-OHS from the floor: round 1 @95#/65#, round 2 @115#/80#, round 3 @135#/95#

-Back Squat from the rack: round 1 @135#/95#, round 2 @165#/110#, round 3 @185#/125#

-priority for squats should be scaled to compensate mobility and best range of motion. Quality reps

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Monday6:00AM - 7:30PM
Tuesday6:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday6:00AM - 7:30PM
Friday6:00AM - 7:00PM
Saturday9:00AM - 11:00AM
Sunday9:00AM - 10:00AM

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CrossFit

2275 NE 164th St,

North Miami Beach, FL 33160

Phone. 305-974-5812

Email. info@crossfitnmb.com