CrossFit
Strength
Back Squat [Video]
Take 20-25 minutes to complete 5 Sets of 4 Back Squats.
Use 80% of 1rep across all sets OR add 2.5% from Monday if your squats went well.
Conditioning
AMRAP in 15 Minutes:
• 4 Deadlifts (#225/155 Rx; #275/195 Rx+)
• 8 Box Jumps (24”/20” Rx; 30”/24” Rx+)
• 12 Calorie Row
* Every 2 minutes perform 35 Double Unders.
Bootcamp
30 min AMRAP
40 Wallball
30 Plate G2OH (45/35#)
20 Burpee to plate
20 Weighted hatemakers alternate (55/35#)
4 width plate pushes (45#)
Group Cashout:
:45/:15
V-sit ball pass
Wallsit ball pass
Plank ball roll
2-3 rounds
