CrossFit

BACK SQUAT

1×6 @ 65-70% (Light-Moderate) of 2RM

1×6 @ 70-75% (Mod)

1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

Metcon

AMRAP x 10 MINUTES 

20 Alt. Pistol Squats or 40 Air Squats

6 Ring Muscle-Ups*

*Option for 12 Chest to Bar Pull-Ups

Spark

GPP 

E3MOM 15

100m HEAVY Sled Push

Finisher

3RDS

10 DBL KB FR Reverse Lunge

100m DBL KB FR Carry