Monday 1.13.20

CrossFit and Fearless – CrossFIT

Strength

Back Squat (Tempo 3RM)

Similar to last week, in 20min. work up to a heavy 3RM (should have one more rep in the tank) w/ a 5 second eccentric (lowering). Focus on positions, knee tracking, and creating tension in problem areas.

Metcon

Metcon (No Measure)

EMOM 12:

Min. 1) Max Calorie Row

Min. 2) 15 rKBS (AHAP) + Max Sit Ups

Min. 3) Rest
Some IWT. Go heavy on the bell and keep your ab mat near by so you can make a fast transition to the sit up.