August 19, 2017

779 Susquehanna Ave, Franklin Lakes, NJ 07417 // P: 201.485.8800 // info@crossfit201.com

Saturday

May 13, 2017

Athletes,

The WOD for Saturday, May 13, 2017 will be
Front Squat
5×2

Every 90 seconds
Slowly build up to set 4
Find daily max in set 4

If you know your max from last time:
Match that max in set 3 and use set 4
to increase it by no more than
5lbs (upper body) and 10lbs (lower body)
Set 5 is a drop set – 90% of max

Then

16 minute CAP

4 rounds

21 Overhead Squats 75/55 RX+ 65/45 RX
15 Bar facing burpees
9 Toes to bar

*RX weight – ladies use 15# bar with
15 pound plates to meet bar facing burpee height.

Sore? Good!

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