06/19/2019- for QUALITY

M-1: Back Squat 8 @ 6 8 @ 7 8 @ 8 Plus one Repeat set Notes Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set.

M-2: AMRAP 15: Option A: 15 Ring or Full Range Pushups 10 Kettlebell Windmills, Left 10 Kettlebell Windmills, Right Option B: 15 Strict Pushups 10 Kettlebell Windmills, Left 10 Kettlebell Windmills, Right Option C: 15 Knee or Incline Pushups 10 Kettlebell Windmills, Left 10 Kettlebell Windmills, Right Gear: 2 Notes: Don't treat this like a metcon, we're looking for quality movement with an emphasis on selecting variations/loads which challenge the athlete's abilities, but are within their limits so they can maintain excellent mechanics. Kettlebell should be a weight which is challenging, but can be performed mostly unbroken.

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ashley@crossfitfargo.com
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