Monday 4/13 – Bio CrossFit

Monday 4/13

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Weightlifting

Back Squat (Squat Waves)

Set #1(On the 0:00) 9 Reps @77%

Set #2(On the 2:00) 7 Reps @84%

Set #3(On the 4:00) 5 Reps @91%

Set #4(On the 6:00) 3 Reps @96%

Set #5(On the 8:00) 1 Reps @100%

Set #6(On the 9:00) 1 Reps @102%

Set #7(On the 10:00) 1 Reps @105-106%

Set #8(On the 11:00) 1 Reps @105-106%

Set #9(On the 12:00) 1 Reps @105-106%

Set #10(On the 13:00) 1 Reps @105-106%

Set #11(On the 14:00) 1 Reps @105-106%

*Percentages Based off 5RM Back Squat

Metcon

Metcon (Time)

On the 10:00 x 3 Rounds:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

600/500 Meter Row