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CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

6/5/17

Warm-up:

45/30, Calories Bike (just legs) 

then  

4 Sets: 

100 Yoke Carry @ 100% of max back Squat

 

Back Squats: 

3x3 @ 78% w/ pause in the hole

4x2 @ 83% 

5x1 @ 91% 

 

Aux Work:  4 Sets

12, weighted step-ups

12, straight leg Deadlifts w/ barbell  

4-8, Strict pull-ups

 

Conditioning:  Bike

4 Sets: 

25, Cal bike (as fast as possible) 

rest as needed between efforts

CrossFit Journal: The Performance-Based Lifestyle Resource