Front squat 5x3 building with a 3 sec pause in the bottom




10 min AMRAP

7 wallball 30/20

7 burpees


L1- wallball 14/10

L3- 2 for 1 wallball 20/14


Comp/strength HW

Benchpress 5x5 across add 2.5#s to last week

8x2 ring dips, with weight if possible



Clean and jerk 115/75 on the axle

pull ups


CrossFit Journal: The Performance-Based Lifestyle Resource