Announcements

Friction CrossFit Liftoff
Sat, Jan 25th
$60
Snatch, Clean & Jerk, Squat, Bench, Deadlift
Create Your Supertotal!

FrictionCrossFit – CrossFit

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QOD

#BSF

Warm-up (No Measure)

15-12-9

banded back extension

RKB 35/26

squat therapy

+

1min/side:

couch

pigeon

1min:

frog

Back Squat (5×2 Climbing to 90%)

cap: 15min

Metcon (Time)

Competitive:

20-18-16-14-12-10

burpees

10-12-14-16-18-20

back squat #135/95

cap: 20min

recreational:

95/65

Lifestyle:

16-14-12-10-8-6

65/45

Stimulus: Legs will become fatigued. Burpees will keep the heart rate elevated and should be used to catch breath. 80% effort. Squats should be done unbroken.

~NT

Rent

2min/side:

quad smash