Ben Lomond CrossFit – Group Class

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Back Squat

Back Squat

Sets 1-2 = 3 reps @ 70% of 1-RM

Sets 3-4 = 2 reps @ 80%

Set 5 = 1 rep @ 75%

Set 6 = 1 rep @ 85%

Sets 7-8 = 2 reps@ 80%

Sets 9-10 = 3 reps @ 85%

Rest 2-3 minutes between sets

Metcon (Time)

Complete for time:

9 Shoulder to Overhead (135/95 lbs)

9 Toes to Bar

3 Rope Climbs

15 Shoulder to Overhead

15 Toes to Bar

5 Rope Climbs

21 Shoulder to Overhead

21 Toes to Bar

7 Rope Climbs

Optional Finisher

Three sets of:

Single Leg Glute Bridge x 15 reps @ 2011

Rest as needed

Two sets of:

Glute Ham Raise x 5-7 reps @ 3011

Rest as needed