+97339533130
CrossFit
Strength
Back Squats
5 Sets
5 Reps
build to a heavy set
Metcon
For time:
100-meter walking lunge
800-meter run
100 squats
Conditioning
Strength
DB Front Squats
4 Sets
10 Reps
Build to a heavy set
Metcon
For time:
100-meter walking lunge
800-meter run/row
100 squats
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