CrossFit Winston Salem Monday

Back Squats

Working off of a Training Max (TM) = 90%+10 of 1RM from Test Week

Warm-up sets:
5@40%
5@50%
3@60%

Working Sets:
3@70%
3@80%
3+@90%

OPTIONAL:
Joker Sets – If you are feeling good and having a great day and there is time – do the following:
J1 – 3@ (90%*1.05)
J2 – 3@ (J1*1.05)

Nat Turner’s Revolt
For Time:
25 Thrusters
100 Dubs
20 Thrusters
75 Dubs
15 Thrusters
50 Dubs
10 Thrusters
25 Dubs

A: 75/55
B: 55/45, Singles X2
C: 45/35, Singles

Nat Turner led the only successful slave revolt in history! After killing his “owners”, he freed and organized a revolt against the slave holders of those he freed, attempting to take-over an armory in the process. The increased repression of southern blacks after the Nat Turner revolt would strengthen anti-slavery feeling in the North through the 1860s and intensify the regional tensions building toward civil war.

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