Main – CrossFit
Back Squat (20RM)
This will be an AMRAP set at 70% of your 1RM. The goal is 20. If you get more, that’s awesome. Treat this like any other max effort attempt. Do a few warm up sets first.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
Run 1 Lap
25 KB Swings (32/24kg)
You should feel the KB, if you’re whipping off 25 in a row each time and you’re NOT using the rx’d weight, it’s probably too light.
If you are using the rx’d weight and still whipping 25 off in a row each time, you’re awesome … run faster.