Main – CrossFit

Weightlifting

Back Squat (1×5 70%, 1×5 80%, Max reps at 90%)

Work off of your 90% max.

Warm up sets 5,5,3 and stay below 60%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

1 Clean and Jerk, 155/105

1 Round of “Cindy”

2 Clean and Jerks, 155/105

1 Round of “Cindy”

3 Clean and Jerks, 155/105

1 Round of “Cindy”

…continue to add 1 CJ after every round of “Cindy”
“Cindy”

5 Pull-ups

10 Push-ups

15 Air squats