+97339533130
CrossFit
Strength
Squats
5 Sets x 5 Reps
Build up to a 5RM Max
Metcon
3 Rounds for Max Reps
1 Min Max Sprints
1 Min Max Burpees
1 Min Max Sprints
Conditioning
Strength
DB Squats
4 Sets x 10 Reps
Metcon
4 Rounds Max Reps
1 Min Max Sprints
1 Min Max Burpees
1 Min Max Air Bike Cals
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility