A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
B. Every minute on the minute for 20-minutes (5 sets):
Minute 1 - 12 Toes to Bar
Minute 2 - 12 Dumbbell Front Rack Lunges (50/35 lbs)
Minute 3 - 10 Burpee Box Jump Overs (24/20")
Minute 4 - 50 sec Plank Hold (elbows)
California Regional/Memorial Day Weekend schedule:
Friday: Normal Schedule
Saturday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Sunday: CLOSED - tune into games.crossfit.com to watch your 2 teams!
Monday: "Memorial Day Murph," Holiday Schedule - 7:00am, 8:30am, and 10:00am classes only and YOU MUST BE SIGNED IN ON MINDBODY.
Tuesday: Normal Schedule
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