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  • CrossFit Solano

WOD for Wednesday, Sep 9:

PRIMARY STRENGTH

Front Squat

  • Complete 5-3-1-5-3-1 reps working up to a heavy set

  • Start around 70% 1RM FS, increase load as reps decrease

  • After first set of 1, deload

  • Start the second set at or around weight of first set of 3

  • Increase load from there for last 2 sets


METCON

7 minute AMRAP

  • 4 DB Devil Press 35/50 (25/40)

  • 6 DB Thruster

  • 8 DB Farmer Carry Box Step Ups 20/24"


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424 Executive Court, Suite C
Fairfield, Ca 94534

info@cfsolano.com

(707) 421-1629

 

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