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Front Squat 5-3-1-10

Front Squat for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RM

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DT

Complete 5 rounds for time of:12 Deadlifts 9 Hang power cleans6 Push jerks*Boys: 70kg; girls: 47kg

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Deadlift 5-3-1-10

Deadlift for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RM

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Bench Press 5-3-1-10

Bench Press for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RMKroc row 1 set of max reps / side

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