CrossFit

Strength

BACK SQUAT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

Metcon

ON A 2:00 RUNNING CLOCK

Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

200m Run

Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

Max Wall Balls

Spark

10 Minutes Coach Led Mobility

“Fight Gone Bad”

Three rounds of:

• Wall-ball #20/14

• Sumo deadlift high-pull #53/35

• Box Jump 24/20

• DB Push-press #40/20

• Row (Calories)

1 Min Rest