Gym – CrossFit

I will refresh the weary and satisfy the faint.
—Jeremiah 31:25

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Warm-up

500m row

roll over v sits

iron cross

inchworm

10 empty bar front squats

10 empty bar back squats

10 empty bar overhead squats

Back Squat (10,5,3,1-1-1-1-1-1)

10 reps w/ 55%

5 reps w/ 70%

3 reps with 80%

*6 sets of 1 rep with 90%

*NOT trying to establish a new 1 Rm

Metcon (Time)

4 RFT

400m Run/500m Row

10 Front Squats #95/65