Front Squats
5 sets of 3 across
Start at 75% of 1RM
Target a 5-10lb increase each week


12min AMRAP
30 Double Unders
20 Wallballs 20/14
10 Burpees

L3: 50 Double Unders, Wallballs 30/20

Comp HW

BPS Day 18
Overhead Hold. Accumulate 2 minutes on a running clock. record your results (weight and total time to reach 2 minutes accumulated overhead including the rests)
Choose weight based on your ability to accomplish this in under 3 minutes the last two weeks.
Under 4 but over 3 minutes last week - Keep the Weight
Over 4 minutes - Decrease by 10% for every minute over
Under 3 minutes - Increase by 10%
With 100% of the weight of your established 8-10RM 1 Arm High Pull - Perform 11 reps. 3 Sets each arm, 1 minute rest between arms.

3 Mile Run or 5k Row


CrossFit Journal: The Performance-Based Lifestyle Resource