CrossFit Magnolia – Competitor

Warm-up (No Measure)

Before class

Metcon (Time)

Row 500m

10 Overhead Squat (155/105)

Row 500m

15 Front Squat (155/105)

Row 500m

20 Back Squat (155/105)
-Goal is to finish under 10 minutes. This will be challenging because the reps get higher the more fatigued you get. However, you can really push the pace on this as the technique demands are lessened each round, the squats get easier. Make sure the bar starts from the ground each round.

Metcon (No Measure)

3 rounds for quality:

20 Stiff-leg deadlift (Snatch Grip)

20 Ring rows (as difficult as possible)