Offical New Logo is HERE!

 

CrossFit Waterloo’s new Official Logo is finally here! We will have tee’s with our new logo available this week!

1) STRENGTH & SKILL (20-25 min)
Back Squat
1×4 @ (70%, 75%)
1×4 @ (75%, 80%)
1×3 @ 85%, 1xME @ 75%

*Percentages based off of your 1 RM Back Squat

Note: Only follow these percentages if you are able to maintain good form. If you’re not sure what to base your percentages off of start off with a moderate weight and gradually increase in weight as you go through the sets.


2) WOD – For Time (10 min)
15/12 Cal Row
27 Wallballs
15/12 Cal Bike
21 Wallballs
15/12 Cal Row
15 Wallballs
15/12 Cal Bike
9 Wallballs



3) AP
Sled Pushing
UB 50ft Sled Pushes (Increasing weight until 50ft is not completed unbroken)

%d bloggers like this: