CFG - Greg
1200 - 10 of us
Warm Up
mtn climbers
quad stretch
figure four stretch
side lying windmill
row
cat cow
pass throughs
kang squat
front squat
Weightlifting
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90+%
Working off of a 200# estimated 1RM, I went 140-150-160-170-180-185#
Metcon
For time:
75/50 Calories of Rowing
50 Burpee Box Jump-Overs (24″/20″)
75/50 Calories of Rowing
I did 50 calorie row in about 4:15
I did 32 x 20" BBJO in about 6:30
I was capped 48 calories into second row at 15:00 (last 2 calories took me 6 seconds)
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