Strength:

Back Squat
1×5 65%
1×5 75%
1×5 85%*
*All based off of 90% of 1 Rep Heavy Back Squat

Workout:

16 AMRAP:
50 Air Squats
400 M Run
25 Burpees to Target 6″
200 M Run

 

Don’t forget to stop by Cione Fields 7:30 PM for a good old fashioned game of Kickball to commemorate our 13 years in the fitness industry serving the great neighborhoods of Philadelphia!

 

PS> Congratulations to Denisse DeAza on her 1 year Anniversary of CrossFit!!