STRENGTH

5-5-3-3-3-1-1-1

Back Squat

Building to a 1RM for the day


Conditioning

FOR TIME

50-40-30

Wall Ball (20/14)

15-20-25

Cal Row


12:00 Hard Cap

 

Homework

 CONDITIONING

EMOM x 40 MINUTES

Min 1 - :40 Burpees over bar

Min 2 - :40 Double Unders

Min 3 - :40 WB (20/14)

Min 4 - :40 Row

Min 5 - :40 TTB


GYMNASTICS (80%)

EMOM x 10 MINUTES

MIn 1 - 3 Burpee MU

Min 2 - 10 HSPU

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource