Skill: https://www.crossfitinvictus.com/blog/what-does- 30x0-mean/
E90sec for 7 rounds (10 min 30 sec): 3 Tempo Back Squats 32x1 (NOT 32 sets of 1!!!!)
@75-85% of 1 rm
WOD: 4 RFT
25 Wall Balls
20 AKB swings 53/35
40 Double Unders
Mods: I want all members doing tempo. If they need to go lighter, that’s ok.
Double Unders Attempts 120 singles 40 Lateral Hops
Score: Back Squat Weight/ Time
E90sec for 7 rounds (10 min 30 sec): 3 Tempo Back Squats 32x1 (NOT 32 sets of 1!!!!)
@75-85% of 1 rm
WOD: 4 RFT
25 Wall Balls
20 AKB swings 53/35
40 Double Unders
Mods: I want all members doing tempo. If they need to go lighter, that’s ok.
Double Unders Attempts 120 singles 40 Lateral Hops
Score: Back Squat Weight/ Time
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