michaelg

Announcements:

Did you enjoy the Open and want another taste of competition, CrossFit-style? Then sign up for The Last Team Standing throwdown and BBQ hosted by CrossFit 201 in Franklin Lakes! This is a two-person team event with Rx and scaled divisions. Details can be found here. The price of registration includes a t-shirt and food at the BBQ. Let’s bring our community support to a different box and show them what our Aero energy is all about!

If you sign up, please let us know so we can come support you! If you have any questions, please contact Liz at [email protected]

 

Weightlifting:

Wendler 5/3/1+ Back Squat

1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

*All percentages based on Wendler Max.

**Last set is for max reps.

 

Accessories:

10 minutes to complete the following:

3×3 Weighted Negative Pullups
30×0 Tempo

3×5 Ring support to lower
Tempo Ring Dip 30×0

 

Metcon:

3 Rounds of:
30 Yard Sled Drag Suicide w/Partner

Rest 2:30

Another 3 Rounds of:
30 Yard Sled Drag Suicide w/Partner

 

**100% effort

 

 

*Not a member and wondering if CrossFit is for you? Come take a FREE trial class! Email [email protected] for details.*

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