Arnie, Franco Columbo & ?? at the squat rack. Who’s under the weight?
Sorry for the late update, I was computerless on Friday. We had a great class on Thursday night and the early comers got to pick the exercises. Squats and sit-ups were requested.
First everybody had to work on their back squat, working up to a ‘3 rep-max.’ In short, that’s as much weight you can move in a particular exercise three times without stopping. If you are looking to add some additional strength training to your CrossFit, two to five sets of the exercises you want to work on, done before your WOD is a good way to go.
We had three stations set up for back squats with weights of 135#, 95#, and 35#. Plus assorted heights for jumping and lots of Abmats for situps. Here was the WOD:
21-15-9 for time.
Sound simple? It was. Really.
Times under comments.