Main – CrossFit
1: Coach Led Warmup (No Measure)
2: Back Squat
3: Metcon (5 Rounds for weight)
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – Max rep @ 87%
Sixth set is max reps at 87%. Record your weight in the score section and your reps in the comment box.
4: Metcon (Time)
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots