CrossFit – Mon, Jan 20
MLK Day!
Back Squat (Weight)
Opt.1 -Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 -Build- 5×5 1 + ΒΌ quarter squats @ 55% of 1RM
Opt. 3 -Accessory Work-
Sub Back Squat for Front Squat
MLK WOD (AMRAP – Rounds and Reps)
In honor of Dr. Martin Luther King Jr.
15 min AMRAP:
19 Pull-ups
29 Wallballs
19 1-arm DB Snatches
68 Single/Double-unders
-The 1st & 2nd numbers 1929, the year Dr. King was born
-The 3rd & 4th numbers 1968, the year of Dr. Kings death
-The time domain 15 min AMRAP, the day he was born January 15th
-Accessory Work- (Weight)
Bulgarian Split Squats
16-16-16-16-16 (8 each leg)
Light-to-heavy
We have a special WOD today to honor the life and legacy of Dr. Martin Luther King Jr.! Join us for any of our normally scheduled classes!