Main – CrossFit

Weightlifting

Back Squat (40%x5, 47%x5, 57%x3, 70%x5, 80%x3, 90%x1)

Again we are going off of our 90% max and then take the % listed from that number. If you did not add 10lbs to your 1RM last week please do it this week then take 90% of that new number.

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
RX KBS (32kg/24kg)
scaled MU = 6 pull-ups
scaled HSPU = 6 piked push-ups