Crossfit Oshawa – CrossFit


5 sets of:

5 Tempo Front Squat (5:3:X:1)
Tempo squats are about time on tension. The demands of these tempo movements are almost unrivalled in their ability to improve overall strength, force production, through precise mechanics.

Metcon (Time)

21-15-9 reps for time of:

Squat Clean to thruster 165/115 lbs

5 rope climbs
Today’s MetCon is a challenging highskill but classic 21-15-9; where athletes should use sustainable loading and substitutes, however, there is a sweet spot we are looking for with the challenge of the movements, we need to be able to attack this one with no road block movements, meaining the intensity should be high although the movements are challenging.