CrossFit – Thu, Aug 15
Warm-up
Warm Up
2:00 Machine
-into-
3 Rds
50′ Bear Crawl (25′ forward, 25′ backward)
10 Cossack Squats
5 Pushups
5 Back Squats (empty bar-build across sets)
SWOD
Back Squat (1×1+)
WOD
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
7 DB Strict Press (50/35’s) or Strict HSPU
7 Box Jumps (30/24)
7 Chest to Bar Pull Ups
14 Wall Balls (20/14)
*Target: 4+ rounds
10:00 Running Clock
Back Squat:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 3 reps @ 75%
#4: 1+ reps @ 85%
On the final set (1+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 1 if needed).