War on Legs

We will begin to get back into some heavy squatting. If you don’t have something heavy or a rack, the front squat is fine, If you don’t have something super heavy, you can lower your body slowly – like a 4 count – and explode out of the squat.

The workout is from CrossFit.com. So is the empty chamber workout – it’s from .com years ago. I’m sure it turns up now and again. Might be a fun games workout.

Tomorrow’s Schedule

ROMWOD 8am Click here to join

CrossFit 9am Click here to join

CrossFit Kids and Teens 3pm Click here to join

Workout of the Day

Back Squat

5 sets of 3

Heavy across all sets

“Fully Loaded”

AMRAP 12

20 Wallball Shots 20/14

20 Alternating Pistols

“Half Cocked”

AMRAP 12

20 KB/DB Thrusters (light weight)

20 Alternating Lunge Steps

“Empty Chamber”

400m Walking Lunge