MON JUNE 10, 2019 - CROSSFIT

“You make a living with what you get. You make a life with what you give.” - Winston Churchill

Warm-up

3:00 Row
--
2 Rounds, 30 Seconds Each:
Banded Lateral Steps
Banded Good Mornings
Air Squats

Strength

Back Squat (3-1, 3-1, 3-1)

3 Reps @ 79%
1 Rep @ 89%

3 Reps @ 82%
1 Rep @ 92%

3 Reps @ 85%
1 Rep @ 95%
Every 2:00

Rest 2:00, Then:

Front Rack Lunge (2 x 12)

2 Sets of 12 @ 52%
Every 2:00

Metcon

Metcon (5 Rounds for reps)

"Fresh Prince"
On the 1:30 x 5 Sets:
15 Box Jumps (24"/20")
AMRAP Alternating DB Snatch (50/35)
Rest 30 Seconds

 

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