Strength

Backsquat

5x5 across

Add 5#s to last week

 

WOD

3 rounds

30 plate overhead walking lunges 45/25

15 burpees to the plate

 

Comp HW

Push press

6x3 building

Finish 2.5-5#s heavier than last week

Muscle ups

5x 2 strict muscle us+ 2 kipping muscle ups+2 dips

For consistency 

4x 500m row

Rest 1:1

Comment

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