A) STRENGTH
Wide Stance Box Squat: 6 x 3 @70% of Back Squat, every 60s.
– 4 warm-up sets to build to 70%
– If no recent max use light to moderate load
B) CONDITIONING
AMRAP 3:
DB Hang Squat Cleans (50, 35)
Rest 3:00
AMRAP 3:
DB Thrusters (50, 35)
Rest 3:00
AMRAP 3:
DB Hang Squat Clean + Thruster (50, 35)
*Score = total reps achieved for all three AMRAPs combined.
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
B) EXTRA CREDIT
Banded Pull-through: 4 x 25. Rest 60s.
Then,
2:00 of Parasympathetic Breathing
Kids CrossFit meets at 5:30pm
Barbell club meets at 6:30pm
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