Albany CrossFit – CrossFit
Gymnastics
A: Metcon (AMRAP – Rounds and Reps)
8 Mins. for Quality:
20 Superman Rocks
20 Hollow Rocks
10 Alternating Pistols to a Box
Weightlifting
Every 2:30,
Back Squat:
10-5-3-1-1-1-3-5-10
On the build up aim for:
10 reps = 60% 1RM
5 reps = 70% 1RM
3 reps = 80% 1RM
1 rep = 90%+ 1RM
Aim to go heavier on the back half of the workout.