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CROSSFIT
STRENGTH:
Deadlifts
4 x 5 Reps @ 70%
1 x 5+ Reps @ 70%
*This is a near max set. Leave 2-3 reps in the tank.
WOD:
12:00 AMRAP
3-6-9-12-...[continue to add 3 reps each rounds]
Front Squats 95/65
Pull-Ups
Box Jump Overs
GOAL: 5+ Rounds
MOTIFICATIONS:
FRONT SQUATS
-Reduce Weight
-DB Front Squats 50/35
PULL-UPS
-Banded
-Strict
-Rings
BOX JUMP OVERS
-Reduce Height
-Box Step-Overs
COMP:
Weight 115/85
3 Muscle Ups (Bar/Ring) Each Round
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