Wednesday 24th January 2018 CrossFit Smash

NEW SQUAT CYCLE

back squat 

• 1 x 5 - 50%
• 1 x 4 - 60%
• 1 x 3 - 70%
• 5 x 2 - 80%
• 3 x 10 - 50%

W#2

CIty

For time:

• run 1000m 
• 50 pull ups
• run 1000m

Phillip

For time

• 50 cals rower
• 50 pull ups
• 50 cals assault bike