*Bring a friend workout on Halloween HERE

** CVCF Project Day HERE

*** Competitors Training Sessions HERE

Class:

1) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Front Squat: 5 @ 60%, 3×5 @ 65%

Warm-up as needed. Rest 90-120 seconds between sets.

3) 10 minute AMRAP

10 Toes-to-bar

20 Wall Balls 20/14

40 Double-unders

Extra Work:

4) Bar Muscle-ups: 10 minutes Practice

Work on any facet of a Bar Muscle-up

5) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments