Monday 28/1/2019


Back Squat (Week 1 of 4)

Back to our regular squat program and some mid range conditioning for those of you getting excited for the CrossFit Open.

5 x 65%
5 x 75%
Max reps at 85%

SUPERSET each set with;

5 Weighted Chin-Ups
*If you can not use weight, strict or banded is fine. Complete a few lighter sets during your squat warm up sets also.


15min. AMRAP
30 Double Unders
15 Wall Ball Squats 9/6
30 Double Unders
15 Pull-Ups

RX+ 4/3 Muscle Ups