FRIDAY

Joseph

STRENGTH:

Front squat

65% of 90% of 1 RM x 5

75% of 90% of 1 RM x 5

85 % of 90% of 1 RM x 5

Your percentages are based off your 1 RM

CrossFit WOD:

5 rds:

300 meter row

20 kb swings 53#/35# RX+70#/44#

10 alt. overhead kb lunges (same weight) Rt arm

10 alt. overhead kb lunges Left arm