Crossfit

A) 4×8 back squat @ 65-70%. Superset with 4-8 tempo strict pull-ups. Tempo 2020

*If no pullups, then 4-5 jump to chin over bar and slow lower down

B) 20 minute Partner AMRAP I-go-you-go style:

10 kb snatches (5/side) (53/35lb) -10 box jump overs-20/15 calorie row

*Aim for 10+ rounds total. *Partner A must go through entire round before partner B can start.

Rx-Plus

30/24″ box

Metcon Class

30 minute AMRAP:

Run 800m

40 db deadlifts (50/35lb)

Run 400m

30 db push press

Run 200m

20 db hang squat cleans