CrossFit
Strength
Back Squat for load:
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1xMAX REPS @75-80% (Mod-Heavy)*
Metcon
EVERY 4:00 x 5 SETS
15 Hang Power Cleans (115/75)|(75/55)
12 Front Squats
9 Strict Handstand Push-Ups
(Score is Slowest Time)
Spark
Strength
3 RDS
Sumo DB RDL x 15
Curtsey Lunge x 10
Hamstring March
Metcon
For Time:
5-10-15-20-15-10-5
Wallballs #20/14
Russian KBS #70/53
Pull Ups