Quality & Intensity – CFS

Sep 8th, 2017

Category: CrossFit

Quality & Intensity – CFS

Chris

There will be no Babysitting this Saturday

Sports Wellness This Saturday!
Dr. Miguel will be here this Saturday to offer his stellar chiropractic services from 9:00AM – 12:00PM. Appointments are still available for this weekend, and a few weekends in the future. Click HERE to view services & rates and to book an appointment!

Warm-up
6 min AMRAP for QUALITY
15 Heavy Russian Swings
10 Alternating Hip Touches
5 Around the Worlds each way

Mobility
Lats
Thoracic Spine

Strength
1. Strict Press
5-5-5-5
2. Push-press
3-3-3-3

WOD
3 Rounds
15 Back Squats (135,95)
20 Toes to Bar
25 Kettlebell Swings (2,1.5)

Level 2- (115,75), (1.5,1)
Level 1- (95, 45), (1,0.75)
ADV- (165,115)

DISCUSSION 2 Comments

  1. Sean Flannery 09/08/2017 at 7:10 pm

    230
    12:07 Adv

  2. Alec 09/08/2017 at 1:15 pm

    140, 195, 13:59ADV – Wow that heavy weight smoked me! Lots of staring at the KB and barbell!