Crossfit

A) Back squat deload: 5×3 tempo 3030
*3 seconds down, no pause, 3 seconds up @50-55%
*Superset with accessory movement of your choice
B) 3 rounds for time of :
slamball + db carry 200m
50 ft burpee broad jump-
20 pullups
*Hold slamball on one shoulder and db in other hand
*30-40lb slamball for women with 40-50lb db
*40-50lb slamball for men with 50-70lb db
*If slam balls run out sub one kb in front rack position and one db in other hand

Rx-Plus

chest to bar pullups

WOD Notes

Deload week for back squats! Keep the weight super light and work on perfecting your positions with some tempo work. For the metcon we are throwing in some different things like an awkward carry and some broad jumps to test some different skill sets. Once you get your grip and lungs a little fatigued, you will have to jump on the rig and go for a bigger set of pull-ups, so plan your sets accordingly if pull-ups are a struggle.

Metcon Class

@min 0:
2 rounds of Row 500m-60 double unders
@min 8: 50 feet together burpees
@ min 14: 2 rounds of Row 500m-60 double unders
@ minute 22: 50 feet together burpees
*27 minute time cap