05/17/2017

CrossFit Soul Miami – CrossFit

Weightlifting

Front Squat (5-5-3-3-1-1+)

5@70%, 5@75%, 3@80%, 3@85%, 1@90%, 1+@95%

*Last set max reps

*Training Max = 90% of 1RM

*Use estimated 1RM from Wodify if you do not know your “True” 1RM

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

Run 100m (25m increments)

15 Russian Kettlebell Swings (70/53)

Run 100m (25m increments)

15 Sit-ups

*Score is total Swings and Sit-ups completed

Accessory

Warm-up (No Measure)

Split Squats; 3×10/side

Banded Good Mornings; 3×20

Ab Wheel; 3×10