26 January 2017


Tempo Back Squat, 5,5,5,5,5 Repetitions (5 Second Descent – Three Second Hold)

Rest as needed then,

Three Rounds for Time of,
Run 400 Meters
Front Squat, 12 Repetitions (135lb. / 95lb.)

Note: The descent and bottom position hold today on the Back Squat should be as SLOW as possible, to create maximum contrast with the speed of the Front Squat. How many Athletes can “Rx” todays metcon session, and bring it home in under 7:00?


Team Wilson!


Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Satvana (6:00 PM – 7:15 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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