Main – CrossFit

Weightlifting

Back Squat (40%x5, 50%x5, 60%x3, 75%x5, 85%x3, 90%x MR)

Metcon

ADV RX (Time)

6x400m, on the 3 minute – attempt to hold the same pace for all six sets.
5 Rounds
20 Burpees
30 KBS, 32/24
40 Sit ups
50 Squats
Rest Exactly 3 minutes between rounds.

Skills
AMRAP 10:
10-yard unbroken HS Walk
10 Pistols (5/side)

Metcon

RX (AMRAP – Reps)

3 Rounds for max reps:
1 minute Wall Balls, 20/14
1 minute Sumo Dead Lift High Pull, 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row for Calories
1 minute Rest