CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
Today’s Programming
CrossFit
STRENGTH
Pause Front Squat
4×6
Notes:
Sets can be progressive or across. Focus on perfect positions, especially in the hole.
METCON
AMRAP 14:00
8 Push Presses
12 Cal Air Bike or 16 cal Row
16 Box Jumps
Notes:
Volume: Aim for 4+ Rounds
PP: Taken out of rack. Choose a load where you can keep all sets unbroken. If you didn’t do the prior Press workout last Wednesday we recommend you perform this as a strict press.
AB/Erg: Choose the calorie range that gets you off the machine in around a minute. Scale accordingly
BJ: Step down each rep
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