1121 Main St, Bryson City, NC 28713
+828.736.3620
crossfit2232@yahoo.com

Two pretty days ahead for us. Be prepared…

"Strengthen Your Brothers"

Two pretty days ahead for us. Be prepared…

Two pretty days ahead for us. Be prepared to work outside. Monday: First we will set up for strength. Deadlift, set up with 50-60% of your max weight. Then we will apply one of three different bands to your bar of which you will stand on for added resistance. 5 sets of 3 with 2 min rest. Next we hit the WOD – For time:

10 Hang Cleans 135/95
2 Front Squats 135/95
200m run
8 Hang Cleans
4 Front Squats
200m run
6 Hang Cleans
6 Front Squats
200m run
4 Hang Cleans
8 Front Squats
200m run
2 Hang Cleans
10 Front Squats
200m run

Front Squats are performed with hands straight out in front of the body. The bar will be resting on the shoulders and against the throat. This will help get in a more comfortable front rack position.