Main – CrossFit

Warm-up

Warm-up (No Measure)

Row 200m
10 Air Squats, 10 quad pulls, 10 knee tucks, 10 soldier walks, 10 mountain climbs

then

4x200m Run – every 2 min as fast as possible. Each time rest the remainder of the 2 min if there is any. So go at 0:00, 2:00, 4:00, 6:00, & 8:00.

Weightlifting

Back Squat (1×5, 1×5, 1x 3, 1×5, 1×5, 1×5)

5×40%, 5×47%, 3×55%, 5×65%, 5×75%, 5×85%
This week you are adding 10lbs to your estimated 1RM. So if your estimated 1RM is 220 it is now 230 and then take 90% 230.

Metcon

WOD (Time)

6 Rounds:
15 Box Jumps 24/20″
15 Thrusters 95/75