Main – CrossFit
Warm-up
CrossFit PPG – Squat (No Measure)
Run 400 Meters
15 Good mornings
15 PVC pass overs
15 Butt kickers
15 High knees
15 Squats
3 Rounds:
5 Jumping squats
5 Sit-ups
5 Push-ups
Weightlifting
Back Squat (5 sets of 5,3,2,1 test one rep max)
strict pull-ups (max reps pull-ups between squat sets)
Weightlifting
Back Squat (85% of todays one rep max)
Metcon (Time)
1600m row
1600m run