A Day At Swamp Rabbit CrossFit
CF PERFORMANCE
MOD
Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 10 reps @ 75%
*Rest exactly 2 min between sets*
WOD
AMRAP 12
5 Bar Facing Burpees
5 Thrusters 115/80
200m Run or 250m Row
Rx+ = 155/105
CF FITNESS
MOD
spend 15 minutes on
Push Jerk/Split Jerk
WOD
AMRAP 8
8 Push Jerk
8 Knees to Elbows
8 Air Squats
Check out Adam’s Mobile Market in our parking lot tonight! Adam sets up every Monday and Friday night from 4:00-7:30pm. Today he will have Gibson Farms Beef, along with local Tilapia, Carrots, Beets, Mustard Greens, Ninja Turnips, Eggs, Greenbrier Farms Chickens and Swiss Chard!