Rochester Sports Garden

Gym/Sports Facility

  • Rochester Sports Garden
  • Home
  • About
    • ABOUT
    • FACILITIES
    • SCHEDULES
    • REGISTRATION
    • LINKS
  • Soccer
    • YOUTH
      • SCHEDULE
    • ADULT
      • SCHEDULE
      • STANDINGS
    • TOURNAMENTS
    • BIRTHDAY PARTIES
  • Basketball
    • YOUTH
      • SCHEDULE
    • ADULT
      • SCHEDULE
      • STANDINGS
    • BIRTHDAY PARTIES
  • Baseball
    • BATTING CAGES
    • BIRTHDAY PARTIES
  • CrossFitRSG
  • FAQ
  • Contact

December 6, 2016 by Mike Johnson

12062016

CrossFit RSG – CrossFit

Weightlifting

Back Squat (3×3)

In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Back Squat x 3 reps @ 75-80% of today’s heavy single

Metcon

12062016 (Time)

7 rounds for time of:

3 Muscle-Ups

6 Burpee Box Jump-Overs (24″/20″)

30 Double-Unders

Filed Under: RECENT, Uncategorized


1460 East Henrietta Rd · Rochester, NY 14623 · (585) 427-2240
Copyright 2022 Rochester Sports Garden ·
Website by BizWonk Inc.
Account Login