Call Us: 609.915.8516

Monday March 19 2018

NEWS:

  • Attempting 18.4 again? You will have another opportunity on Monday night from 4-7:30pm. Please secure a judge and utilize the auxiliary side of the gym. 
  • Open Gym access only if space available. CrossFit Class and Open Redo takes precedent. 
  • Please remember to log your scores on your Games profile on Games.CrossFit.com by Monday, 7:55pm EST.  THIS IS YOUR RESPONSIBILITY! Let us know if you have any questions about this.

WOD:

In a You Go, I Go Format, Complete 5 Rounds Each Of:

15/12 Calories on Assault Bike

10 Burpees

5 Back Squats***

***Take Back Squat from the Rack. 

***Increase loading throughout 5 sets

FORMAT:

  • Partner 1 completes the entire round before partner 2 goes.
  • If more than 12 Athletes in class, substitute 21/17 Calories on Rower 
  • Back Squat Loading Guidelines:
    • Start @ approximately 60% of 1 Rep Max
    • Example: #375 1 Rep Max Back Squat
      • Round 1: #225
      • Round 2: #245
      • Round 3: #255
      • Round 4: #265
      • Round 5: #275
    • Partners do not have to use same loading
    • Back Squats should be challenging but should not be too heavy as to require much spotting.
  • For scoring, use whiteboard to mark your loading for the Back Squat across the 5 sets.
  • Cap at 20 minutes.
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