CrossFit Salt De Terre – CrossFit
Weightlifting
Zercher Squat (3-3-3-3-3-3-3-3-3-3)
Holding bar in crook of elbow, perform like a front squat.
Build to heavy across 10 sets. This does not translate to your front or backsquat. Bring your knee sleeves!! You will likely want them to cushion your hold.
Metcon
Metcon (Time)
4 Rounds for Total Time . . .
450 M Run
5 Strict Pull-Ups + 4 Pull-Ups + 3 Chest to Bar Pull-ups
50′ Single Arm Overhead Walking Lunges (50/35)
*Rest 2 Minutes after each round
30 Min Cap.
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