Strength

Front squat

4x8 across

+5-10# from last week 

 

WOD

3 rounds

15 pull ups

20 slam ball slams 40/20

25 sit ups

 

Comp HW

EMOM 10 min

3 ring muscle ups

Crossover symmetry  

IRON SCAP protocol

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource