Back Squat
10 x 3 @ 80% 1RM

30 Pull Ups
40 Box Jumps
50 KB Swings
one works while one holds plate overhead. Switch as needed.

Please note the schedule for this week:

  • There is no Foundations, so there will be regular WODs at 7:30 Mon-Thur.
  • Tuesday, 6:30pm will be mobility with Kevin McGuinness
  • We will be squatting on Monday and Wednesday
  • There is no Open Gym for the next five weeks as we will be doing CrossFit Open WODs on Friday nights.  The Open starts this week.  Please read this.