Monday 2.10.17

Back Squat

Every 2 minutes for 5 sets

3 reps @ 65-70% of last week's heavy single

Weighted pull up

Build to a heavy single in 8 minutes

3 rounds for time

500m row

20 shoulder to overhead @ 52.5/35kg

20 alternating front-racked lunges

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square


Unit 11c, Cartwright Industrial Estate, Stoke on Trent, ST3 2TE



  • facebook
  • instagram
  • generic-social-link

©2016 by CrossFit Allied. Proudly created with