Crossfit

A) Last week of heavy 5’s.

Back squat: 2×5 @85% 3×5 @ 80%

B) 21-15-9

slamball (30-40/20-30lb)- box jump-American kb swing (53/35lb)

40-50lb/30-40lb, 30/24″ box

Metcon Class 

A) 20 minute AMRAP:

Run 400m-20 alternating db snatch (50/35lb)-15 pullups

B) Reverse tabata: assault bike