Strength/Skill

Partner Workout - pairs, you go - I go (partner 2 rests)

24 Minute AMRAP

8 Wallball @ 20/14

8 Burpees

8 Toes 2 Bar

Capacity Work

24 Minute AMRAP

5 Wallball

5 burpees

5 Situps

Finisher

3 Sets

15 Left Leg Glute Bridge

30 sec Left Leg Glute Bridge Hold

15 Right Leg Glute Bridge

30 sec Right Leg Glute Bridge hold

Homework - Choose One

Snack Work

Front Squats, 3x12 (2111)

EMOM 6 min

30 sec single leg wall sit hold (l)

30 sec single leg wall sit hold (r)

Conditioning (pick a piece you missed from earlier in the week, Wed was a gem)

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource