MONDAY

29
Oct

MONDAY

Happy Monday everyone!! Let’s get started with a Westside Barbell strength program. Find someone who is doing the same weight and partner up. There shouldn’t be a lot of rest time between sets.

It’s not too late to sign up for Barbells For Boobs. Click HERE and join the team or make a donation so we can hit out $3000 goal. So far we are at $2391!!  You might see CrossFit Fusion team and CrossFit Fusion. Join CrossFit Fusion and not team. For some reason there are two team pages from a few years ago. 

STRENGTH

Back squat

10 x 2

Speed sets – same weight.

METCON

OPEN

15 MIN AMRAP

30 du’s

15 wall balls 20#/10″ 14#/9″

30 du’s

15 C2B pull ups

 

PERFORMANCE

OPEN

15 MIN AMRAP

30 du’s

15 wall balls 20#/10″ 14#/9″

30 du’s

15 pull ups

 

FITNESS

15 MIN AMRAP

60 singles

15 wall balls 14#/10′  10#/8″

60 singles

15 Ring rows