North End CrossFIt – CrossFit
Wide Stance Box Squat (4 x 5 @ 60% every 60 sec )
*Use a 15″ Box
*Same box now working up to a heavy set of 3 resting 90s-2:00 between sets. This should heavy but not a max. Have spotters on both sides of the bar just in case.
Metcon (No Measure)
EMOM 16 w. a partner:
Run 100 Meters
8 Air Squats
*Reminder of the minute hold an elbow plank.
*One athlete completes the full set while their partner rests ie. Once the minute is up the other athlete goes. Each athlete will complete a total of 8 sets.
*Alternate Scaling: 100m Run = 20s Max Effort Row, bike
3 Rounds of:
30 Dimel Deadlifts
30 Landmine Rotations (total)