Backsquat 3x5 building, add 5#s to last week


4 rounds

25 KB swings 53/35

20yd seal walk

20yd burpee broad jump


L1- KB 35/25

L3- KB 70/53


Comp/Strength HW

Strict Press 3x5 building, add 2.5#s to last week

3x ME kipping pull ups, add 10#s if possible



25-20-15-10-5 cal bike

50-40-30-20-10 double unders


CrossFit Journal: The Performance-Based Lifestyle Resource