040412

A.
Four sets of:
Back Squat x 7 reps (as heavy as possible, but still unbroken)
Rest 2 minutes, lift heavy enough that you need this break
Chin-Ups x max reps (Dead Hang)

B.
Complete as many rounds and reps as possible in 10 minutes of:
12 Wall Ball Shots
9 Toes To Bar
6 Burpees

*We will need to partner up to do the back squats. If you do not have a chin-up, jump up to where your chin is over the bar and work the negative aspect by lowering yourself to a dead hang slowly.

Experience the Box is this Friday and Saturday- all classes are free to experience what Carson City CrossFit has to offer, all classes will be geared for the beginner.

Elements Classes will focus on mechanics, technique and proper CrossFit movements. Classes will be geared for the new CrossFitter, and will help bridge the gap to the unlimited CrossFit Classes.

SIGN UP TODAY for ELEMENTS

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