Tier 1, 2, and 3
Back Squat
10 reps @ 70% of 1 rep max squat
8 reps @ 75% of 1 rep max squat
6 reps @ 80% of 1 rep max squat
4 reps @ 85% of 1 rep max squat
2 reps @ 90% of 1 rep max squat
and then…
Tier 1
AMRAP – 15 Minutes
15 Russian KB Swings (pick challenge weight)
10 knees to Elbow
5 Front Squats (pick challenge weight)
Tier 2 and 3
AMRAP – 15 Minutes
15 Russian KB Swings (70/53) or (53/35)
10 Toes to Bar
5 Front Squats (135/95) or (95/65)
Have a nice workout!
Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
