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Wednesday June 21 2017


Part 1: 

Back Squat 6×5

*Build to ~60-70% of your 1 rep max Back Squat and hold for all 6 sets of 5 reps.

*If you do not know your 1rm Back Squat, build to something that is very challenging but sustainable for all 6 sets of 5 reps.

*This is week 1 of 3 week program. 

*The eventual goal is to execute 10 sets of 5 reps.

Part 2: Sled Push Sprints!

10 min. AMRAP

In teams of 3-4, rotate pushing the sled.

*Add weight to make it challenging.

*The start finish line is the first row of parking spots outside the bay door. 

*See video on CrossFit Hamilton’s Instagram.


*Write down the weight you used in Part 1.

*Please do not park in the first row of spots outside bay door.

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