CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (7-5-3-7-5-3-7-5-3)
50% x 7
60% x 5
70% x 3
60% x 7
70% x 5
75% x 3
70% x 7
75% x 5
80% x 3
Take 15 min on this.
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
3 Shoulder to Overhead (95/65)
3 Knees to Elbows
Increase reps by 3 each set, 6/6…9/9…12/12….
Record as number of reps in last round completed, plus remaining reps, so if you are on the set of 12/12 and had done 7 shoulder to overhead, your score is: 9+7 because you completed the 9th round and did 7 reps in the set of 12.
Rest 2 min, then perform . . .
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
3 Ground to Overhead (95/65)
3 Toes to Bar
Increase reps by 3 each set.
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