Crossfit Oshawa – CrossFit

Back Squat

Back Squat

Build to a heavy Cluster set

2 + 1 reps
Despite our last cluster set that was built for volume, today’s is built for max efforts.

Metcon (Time)

CFO Class: MetCon

50-40-30-20-10 reps for time of:


Wallballs 20/14lbs
A long distance Fran, athletes will need to think about pacing on this workout. In our overall approach we are looking for athletes to manage the rest not the reps, a focus on keeping rests short should allow us to keep moving on this workout rather than be hung up on a certain amount of reps and having to rest for longer periods.

On the pull-ups athletes should think about being long and tight, pushing horizontally on the bar to generate momentum, not kicking the feet.

On the wallballs athletes should ensure that we are keeping our legs driving and our upper body relaxed to attempt to allow the lower half to do most of the work here.

Have fun with it and push hard!