Back Squat and Run/KBS/Prowler


 Go Melody

Go Melody

Caffeinated CrossFit Gym, Smyrna, Georgia

This is the start of our third and final month of the power lifting cycle. Please take your 1 RM from the beginning of the year and add 20# for your squats and deadlifts and #10 to your bench and strict press to use as your “new”1 RM for this month.

Back Squat Take 90% of your *new 1 RM then 3 reps at 70%, 80%, and max set at 90%

4 Rounds:
200 M Run
21 Kettlebell Swings 35/53#
15m Heavy Prowler (you choose the weight)
Rest 1:30 between rounds