Morning WOD:
1 Hour BJJ
Crossfit Afternoon WOD:
Front Squat: based upon previous 1RM of 245p
1. 1 set at 50% of 1RM x 5 reps: 125p
2. 1 set at 75% of 1RM x 3 reps: 185p
3. 1 set at 85% of 1RM x 1 rep: 210p
4. 1 set at 90% of 1RM x 1 rep: 220p
5. Test 1RM 245P
6. Established new 1RM of 285p
rest then:
4 Rounds:
30 sec max distance Row
30 sec rest
1. 176m
2. 167m
3. 154m
4. 160m
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