Back Squat for 10 & Climbing Ropes

Nov 27th, 2015

Category: CrossFit

Back Squat for 10 & Climbing Ropes

John

John

We are running a reduced schedule today with All Levels classes @ 9,11,noon, 4,5,6 & 7 and Open Gym from 1-4pm in Southie Green.

Save the Date! Holiday Cocktail Party – Saturday, December 5th
What: CFS Annual Holiday Cocktail Party
When: Saturday, December 5th, 7pm – ???
Where: MJ O’Connors @ the Westin Waterfront
Dress: Dressy/Cocktail Attire
We’ll have the entire bar reserved until 11pm. Please join us to celebrate the holiday season! All are welcome – friends, family, significant others, etc. We hope to see everyone there!

 Skill
Rope Climbs
Please wear pants, long socks, leg sleeves or tape on your lower leg to protect from rope burns!

Strength
Back Squat
Work up to a heavy set of 10 reps

WOD
12 Minute AMRAP
1 Rope Climb
10 Pistols
10 Shoulder to Overhead (115,75)

Level 2 -(95,65)
Level 1 – (75,35)

DISCUSSION 2 Comments

  1. Michael Byrnes 11/28/2015 at 12:19 am

    BS: 245# x10
    WOD: 7+13 Rx

  2. lizowiz 11/27/2015 at 5:27 pm

    10 rep backsquat: 140
    Wod: 6+1 rx