1.10.19

Max Effort Lower Body Day

Strength:
- Front Squat with 25% chains - 1RM
- EMOM x 5 10 Deadlifts @ 55% 1RM
- EMOM x 5
8 Front Squats @ 55% 1 RM

Metcon:
"CFG Open 16.5"
21-18-15-12-9-6-3 reps for time of:
- Thrusters
- Burpees over bar

Rx: M=43kg, F=29kg
Scaled: M=29kg, F=20kg

TC 20 min

Burpees: Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

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