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