12th State CrossFit – CrossFit
Strength
Extra work outside of class. If you can get to the gym early, knock this out before class.
Front Squat (E3MOM x 5 )
4 Front Squats @ 80% 1RM
+ 5 Banded Resisted Vertical Jumps
Use 2 50lb DBs and 2 Red Bands
Metcon
Manion (Time)
7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Metcon (Time)
Partner Manion
7 Rounds
400m Run
29 Back Squats (135/95)
* Run together and split Back Squats as needed
S: 115/75
F: Weight of Choice
Metcon (Time)
Solo:
Half Manion
4 Rounds
400m Run
29 Back Squats (135/95)
S: 115/75
F: Weight of Choice