CrossFit SJU – Function/Performance

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Warm-Up

Coach’s Choice (No Measure)

Function

A.

Back Squat (Build to a moderate/tough set of 3 @3311 in 16:00 )

*Note weight

+

Metcon (Time)

3RNDS

15/12 Calorie Row @ 1k Pace

8/side Reverse Lunges, 50/35

0:30 Hollow Rocks / Bent Hollow Rocks
*Modify as needed

Performance

A.

Back Squat (Build to a tough set of 3 @2311 in 16:00)

*Tough NOT MAX!

*Note weight

+

Metcon (Time)

For Time:

24/21 Calorie Row @ 1k Pace

4-6/side Single Leg Squats

0:30 Weighted Hollow Rocks

18/15 Calorie Row @ 1k Pace

4-6/side Single Leg Squats

0:30 Weighted Hollow Rocks

12/9 Calorie row @ 1k Pace

4-6/side Single Leg Squats

0:30 Weighted Hollow Rocks
*Use bumper plate for Hollow Rocks