Crossfit Syosset: Monday, October 15th


Back Squat
5 x 3 (add 5-10lbs from last week)
Three seconds down, 1 second pause

Alternating Minutes for 15 Rounds in 30 minutes
Even Minutes: 15/12 Calorie Row
Odd Minutes: 10 Burpees (scale the number of burpees as needed)
*if you need to scale the burpees, scale so you get at least 15-20 seconds rest*
Don’t scale cause you want to, scale cause you have to.

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