Friday, June 8th

By Travis Schliesser 

 

Tia and Kara -CrossFit Journal

A) 4 sets of:
Back Squat x 8 reps
rest 45 seconds 
Single Arm Dumbbell Row x 8 reps
rest 45 seconds
Reverse Snow Angle x 15 reps
rest 45 seconds
Hollow Hold x 30 seconds
rest 45 seconds 

Build over the sets to an 8 rep max Back Squat.

B) “Karen”
150 Wallballs for time 20/14, 10’/9′

A) 5 sets of:
Back squat
Set 1: 5 @ 75%
Set 2: 3 @ 85%
Set 3: 1 @ 95%
Set 4: 1 @95%+
Set 5: 1 @95%+

Rest 2-3 minutes 

B) 1 set of:
Back Squat x Max reps at 85% of “A”

B) “Karen”
150 Wallballs for time 20/14, 10’/9′

 

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