Monday 1/28/19 – CrossFit and Fearless

Monday 1/28/19


Monday 1/28/19

CrossFit and Fearless – CrossFIT


Metcon (No Measure)

4 Rounds for QUALITY:

5 Back Squat @ 50%

10 DB Bent Over Row

50 Double Unders
Deload Week starts today. Back Squat from the rack, for busier classes share a rack with someone (if it’s not exactly 50% its totally fine) or go from the floor if you’re comfortable. DB Rows are 10 per arm, AHAP. Quality is the idea for this one, shouldn’t take more than 20 minutes.


Metcon (AMRAP – Rounds and Reps)


8 Front Rack Lunges 95/65

8 Wall Balls 20/14

8 Cal Row

RX+: 115/75 Barbell, 24/20 Wallball
Treat this one like any regular metcon. If we run out of rowers, run to the end of the driveway and back, the times should be about even.

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