Wednesday, July 30 Gym open @ 3:00 pm NOTE time change

STRENGTH:

Squats:

    • 1 set of 5 reps @ 45 lb bar
    • 1 set of 5 reps @ 100 lbs
    • 1 set of 3 reps @ 40% of your 1 rep Max plus 5 pounds from last week
    • 1 set of 2 reps @ 50 % plus 5 pounds from last week
    • 2 sets of 5 reps @ 65% plus 5 pounds from last week

Met-Con WOD:

“Viking Fran”
21 Thrusters (95/65) (scale accordingly)
21 Pull-ups
1000 m row
15 Thrusters
15 Pull-ups
750 m Row
9 Thrusters
9 Pull-ups
500 m row

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About crossfitcphs

PE Teacher at Carleton Place High School
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