CrossFit Salt De Terre – CrossFit
Weightlifting
Front Squat (7-7-7-5-3-3-3-3-3)
55% x 7
65% x 7
75% x 7
80% x 5
85% x 3
85% x 3
85% x 3
85% x 3
85% x 3
Take 20 min on this. It should be HEAVY.
Metcon
Metcon (Time)
Saturday Mash-Up
For Total Time . . .
21-15-9 Reps
Wallballs (20/14)
Kettlebell Swings (53/35)
Rest 3 minutes
15-12-9 Reps
Overhead Squats (115/75)
Burpees Over Bar
Rest 3 minutes
12-9-6 Reps
Hang SQUAT Cleans (135/95)
Toes to Bar
Rest 3 minutes
9-6-3 Reps
100 M Sprint
Pistols (per leg)
Strict Pull-Ups
25 Min Cap.
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