CrossFit

Strength Back Squat

3-3-3-3-3 work to nice heavy

(same tech as last week smooth)

20 min Clock

3rd for time - Capped at 0- 9 Mins

30 Deadlifts LLD No heavier 60/40kg

30 Box Jumps

9-13 Rest

13-20 Min

3 Rds For time - Capped at 20 Min

15 Adv, Int. 12 Thrusters Nov. 12 . 40/25kg

15 Adv. Int. 12 Pull ups Nov. 9 Pull ups

Endurance Bootcamp

For Time, Teams of 2

*Cal Row Descending ladder 20-16-12-8-4
Both partners do 20, then both do 16, etc.
Score = Total reps at the end

**Partner A: Cal Row
Partner B: Amrap 3 Burpees + 3 V-ups for score
Switch places and repeat

Amrap 8 Mins
10 Goblet Squats
10 DB Push Presses