Here’s what to expect this week:
Monday – Front squat, 21-15-9 metcon
Tuesday – Gymnastics, burpee/KBS/row intervals
Wednesday – Oly (Sport) / Strength (Fitness), “Annie”
Thursday – Monster Mash
Friday – Tabata Everything
Saturday – “You go, I go” Partner WOD
Enjoy! And please send any questions or comments on the programming to quinn at undefeatedcrossfit dot com.
~ Coach Quinn
E2.5 x 5:
Front Squat x 5 @ 90-95% of 5RM
*If you have not established a front squat 5RM, take this opportunity to build to a daily 5RM.
21-15-9 reps for time of:
Assault Bike (cals)
Time cap: 10 minutes
*For larger classes, we may run two heats of this workout. In this case, take the opportunity to cheer on your fellow classmates!