CrossFit

Strength

BACK SQUAT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

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

Metcon

2 SETS

15-12-9

Front Squat (115/75)|(75/55)

Burpee Pull-Up

-Rest 1:00 b/t Sets-

Spark

Strength

3 RDS

Active Hold on Rig x 30s

Scap Push Ups x 30s

Handstand Hold x 30s

Metcon

3 RFT

400m Run

12 Push Press

3 Wall Walks