03.04.19

🔊FINAL DAY TO GET YOUR SQUAT CHALLENGE VIDEO POSTED🔊

We are arming you with the tools to “fit it forward” by teaching someone how to squat correctly. You can teach your coworkers, family, friends or, if you’re up for a big challenge, a stranger off of the street, haha! The only catch is that they can’t be a CrossFitter or Weightlifter.

We have supplied you with an instructional video on how to teach a squat. Give it a watch here and feel free to check in with any coach if you have a question.

Once you have successfully taught someone to squat, show us proof by posting a video or photo to your Instagram and/or FB profile. Make sure to tag us @Alamo City CrossFit #2019accfintramuralopen so we can give you credit. 

You will earn one point with your post. Remember, your team needs you!

Lift

 
Back Squat → 10RM*
 
Rest exactly 5 Minutes.
 
Then,
 
90%x10, 80%x10**
 

Conditioning
 
21/14 Calorie Row
27 Thrusters @ 95/65 or use DB (50/35)
21 Bar Facing Burpees
 
Rest 2:00
 
15/10 Calorie Row
21 Thrusters @ 115/80
15 Bar Facing Burpees
 
Rest 1:00
 
9/6 Calorie Row
15 Thrusters @ 135/95
9 Bar Facing Burpees
 
Cap 20:00