2/12/2018

CrossFit Asheville – CrossFit

View Public Whiteboard

Strength/Skill Development

A: Back Squat (Build to todays heavy single.)

Every 2 minutes

5 @ 70%

4 @ 75%

3 @ 80%

2 @ 85%

Take three more sets to continue

building to today’s heavy single.

B: Pronated Weighted Chest to Bar Pull Up (3 x 5 )

Metcon

Metcon (Time)

For time – (12min time cap)

30 calorie row

30 OHS 135/95

20 calorie row

20 OHS 135/95

10 calorie row

10 OHS 135/95

*40-45% 1rm OHS

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