Main – CrossFit
1: Coach Led Warmup (No Measure)
2: Back Squat
2: Back Squat 5x5x3x2x2x1 (8 Rounds for weight)
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%
3: Sissy Test (Time)
For time:
53/35# KB
Continue the progression until you get back to 15 reps:
15 Kettlebell Swings
1 Burpee
14 Kettlebell Swings
2 Burpees
13 Kettlebell Swings
3 Burpees