ANNOUNCEMENT:

CrossFit Catalyst 50+ is up and kicking Mondays and Wednesdays at 11am!! One spot left at the intro rate!!! 

SKILL:

1) Back Squat Super Slow: 10 seconds down \ 10 seconds up /. Pick a weight you can get 4-7 reps, target is 6 for 2:00 minutes before failure. If you’ve done this before add 5 lbs. to the last time. Don’t completely lockout at the top or bottom out at the bottom. Keep constant tension on the quads. Use a coach and face the clock.

2) Max Effort Hula Hoop

WOD: 

CrossFit Mountain - Bike

12 AMRAP 

2 Legless Rope Climbs

1 Minute (accumulated) Overhead Hold (135/95)

10 Burpee Tire Flip Jump Throughs (record tire size)