Monday, January 13th- Optimal Nutrition Groups start- if you are looking to improve athletic performance, lose weight, add muscle or eat more plant based this 3 month program is for you! Read more here: https://tamcrossfit.com/personalized-optimal-nutrition-group/
AMRAP 5:
21-15-9:
Overhead Squats 65/95 M-55/85
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters 65/95 M-55/85
Chest to Bar Pull-ups
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After Party-
Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
*Percentages Based on 5RM Back Squat
