Friday, March 20, 2015


Getting coached by the Champ. 

NorCal CrossFit Redwood City
Saturday, Mar-21, 10:30 to noon

Strength Endurance Workout
Part 1:
5 rounds:  1min row, 10sec rest, 1min bike, 10sec rest, 1min run 
40sec rest b/t rounds

10min rest (warm-up back squat)

Part 2:
5 rounds:
5x heavy back squat (225/185) (185/135) or (135/95)
10x max distance broad jumps (min of 50ft)
50x plate (45#) jumps (starting w/ feet at 9:00 and 3:00 o'clock)
3min rest

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