Crossfit Oshawa – CrossFit

Back Squat (4 x 10 reps @ 70-75%)

Athletes can build up in weight as we go keeping between 70-75%, but we want to keep to a weight that we can rep out all the way to 10, without pausing even at the top. Sticking to a consistent Tempo.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 10mins of:

9 Toes to bar

15 Wallballs 20/14lbs

21 Box jump overs 24/20″
Today we ramp up intensity with an open style workout meant to move. looking to keep transition time down and going unbroken on the ttb/wallballs, leaving the box jump overs to manage our pace.