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September 23, 2013

1) Back Squat
5 reps @ 75 – 80%
3 reps @ 85 – 90%
1 rep @ 90 – 95%

2) Complete as many rounds as possible in 8 minutes of
10 Kettlebell clean and jerk (24/16kg)
10 Lunge with kettlebell (24/16kg)

Endurance WOD: (Run & Tri – off)
Click here for the latest Lance’s Geaux Endurance Video. Expect a new one each Monday. Email him at lance@alexandriacrossfit.com to be added to the endurance email.

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