A. Back Squat 3-3-3 or 5-5-5 (add 5# to each set. finish with a new 3 or 5RM)
B1. 1 RM 16″ Bench Press @ 30X0
B2. 1 RM Supinated Chin-up (include bodyweight)
C. DB External Rotation 8 reps/arm x 3 sets (goal is 10% of B1)
NEWS…
We have decided on a date for our in house CrossFit competition. Mark your calendars for Saturday, January 15th, 2010. We need your help, we would like to tap into our membership’s creative genius to come up with a name for the competition. We were thinking something winter themed but it’s up to you. Post your ideas to the comments on the Competition Page. If we pick your name for the competition, CFW will pay your entry fee for the competition.
