05-03-2017 "Hero Randy"

Mobility for 15 minutes

Warm-up:
400 meter run as a group
Pvc 10 lateral lunges
10 Straight leg swings on your back
10 PVC Good mornings
warm-up back squat

Strength: Please read up!
https://www.bodybuilding.com/fun/irontamer5.htm

We will doing a 6 week back squat series, every Tuesday and Thursday.
this means you will take your 5 rep max and minus 60lbs (today)
then after warm up you will complete 20 reps in a row without setting the bar down.

Metcon:
Hero Randy
for time:
75 Power Snatches, 75/55lbs
 

CrossFit Yelm