Noah’s Ark

Noah’s Ark

CrossFit Isorropia – CrossFit

Warm-up

5 assault bike calories

10 barbell thrusters

:15 sec. barbell squat hold

3RFQ

A): Back Squat (2 EMOM increasing weight each round)

*Add 10 lbs. each set until 225/145# then add 5 lbs. until failure

*Starting weight 135/85#

B): Metcon (Time)

30 HSPU / 15 Power cleans 155/105#

20 HSPU / 10 Power cleans

10 HSPU / 5 Power cleans

Core Work

1-10 ea. leg sprinter sit ups

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