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
Greg Fraser