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