CrossFit and Fearless – CrossFIT
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 (No Measure)
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.