A.) Back Squat & KB Swing Superset
Back Squat (Week 3 of 4 )
5 x 75%
3 x 85%
Shoot for new 1RM!

SUPERSET with; (Should get about 7-8 sets of squats in before you hit the actual 1RM, including the bar. Try and make 4-5 of those include the KB Swings.)

15-20 Heavy Russian KB Swings. Maybe try the 88 or 106lb today for the guys and 70lb for the ladies. They should actually help you if you’re doing them right. Get a good hip hinge and explode. Squeeze glutes at the top!

B.) 3min. AMRAP:
2 Thrusters 95/65
4 Burpees
6 Pull-Ups

Rest 90sec. x 4 Rounds:

Round 2: 115/75
Round 3: 135/95
Round 4: 155/105

Start where you left off for scoring. Get ready to change those weights quick! I put an extra 30sec. rest on last weeks WOD and made it Fran like.

ADV 2 Muscle Ups instead of pull-ups (bar or ring)


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San Diego, CA 92109

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All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.