CrossFit

Strength

BACK SQUAT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

Metcon

3 ROUNDS FOR TIME

25 DB Front Squats (50/35)|(35/20)

15 Chest to Bar Pull-Ups

10 DB Up-Down

Spark

10 Minutes Coaches Choice Mobility 

Into, Squat Therapy

Metcon

12 ROUNDS FOR TIME 

10 Wall Balls (20/14)

20 Double Unders