Crossfit Syosset/ Monday, January 22nd


Back Squat
20 reps
Adding 5-10 lbs
There is one more week of this so adjust your weight accordingly.
If the 20 reps isn’t knocking the crap out of you by now, you’re doing something wrong.
This shouldn’t be an easy set of 20. The set itself should be taking several minutes.
Not only should you have noticed an increase in absolute strength but your muscular endurance under load also.


8 sets
10/8 Calorie Row
10 Burpee Over Rower
10/8 Calorie Row
Rest 1:1 b/t set
These are fuckin sprints!
I’m picturing in my head that each and every one of you is moving through each round full speed.
Earn your rest!

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