Strength/Skill

10-10-10

Barbell Back Rack Lunge

Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Workout

AMRAP x 12 MINUTES

40 Slam Balls 40/20

40 Slam Ball Lunges*

20 Toe to Bars

*Bear hug hold with ball. Athlete choice for forward or reverse lunge.

Capacity Work

AMRAP x 12 MINUTES

40 Slam Balls

40 Alt. Lunges

20 Sit ups

HOMEWORK

CONDITIONING

FOR TIME

60-50-40-30-20-30-40-50-60

Cal Row

-Rest 1:00 b/t Sets-

*Take the first 1/2 of the ladder at a moderate pace...think 70%. Then the goal is to beat each of your times back up the ladder.

STRENGTH / SKILL

10 SETS*

1-1 Squat Clean (Build to Heavy)

-Rest as Needed b/t sets-

*Start moderate and build to heavy. On the bar, hit first then second rep in quick succession. Rest as needed between sets.

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