July 3-4 Schedule:
Monday, July 3rd: 6am, 930am, 12pm, 4pm, 5pm, 6pm. 7pm is cancelled.
Tuesday, July 4th: No Classes. CrossFit Hamilton will be closed.
Back Squat 8×5
*Build to ~60-70% of your 1 rep max Back Squat and hold for all 8 sets of 5 reps.
*If you do not know your 1rm Back Squat, build to something that is very challenging but sustainable for all 8 sets of 5 reps.
*This is week 2 of 3 week program.
*The eventual goal is to execute 10 sets of 5 reps.
10 min. AMRAP
P1: Sled Sprint (Pacer)
P2: Max Slam Balls
P3: Max Plank Hold
*Add weight to make it challenging.
*The start finish line is the first row of parking spots outside the bay door.
*Write down the weight you used in Part 1.
*Please do not park in the first row of spots outside bay door.