Main – CrossFit
Coach Led Warmup (No Measure)
Back Squat
Metcon (6 Rounds for weight)
Every 2 minutes, for 10 minutes (5 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%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Metcon (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
30 Box Jump Overs (24/20)
30 Double-Unders
30 Push Press (95/65)