Crossfit Syosset/ Monday, August 27th

A couple of weeks ago I sent out info about Keisha’s event she is holding on September 25th in Freeport.
Surprisingly enough I sent out the wrong Link, to which I was then informed that the real link was emailed to me.
So here it is!
Hopefully this will turn out right this time.


20 Rep Back Squats
Add 5 lbs from last week
If you have been doing them from three weeks ago, keep adding 5 lbs and see if you are able to get the full 20 reps without returning the bar back to the rack.  If you are not able to complete all 20 reps do as many as you can and next week try the same weight and get all 20.


Complete each exercise for 8 rounds of 20 seconds on and 10 seconds off
Take a 1 minute rest between exercises
1.  Bike for Calories
2.  Thrusters @75/45
3.  Deadlift @135/95
4.  GHD Sit ups

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