Wednesday!
Strength: (15:00) Back Squat
*Work off of 90% of your 1RM!
Warm up to 70% then…
70%x3 reps
80%x3 reps
90%x3+ reps or 3 Rep AHAP!
CF Light: 15:00 AMRAP!
100 Singles
15 Ball Slam #30/20
50 Alt. Plank Hold Shoulder Taps
50 Alt. Toe Taps (“12 box)
Met Con: 15:00 AMRAP!
E:
12 OH KB Swings #70/53
16 Alt. Pistols
2 Legless Rope Climb (b2b)
100 M FC #45/35
RX:
12 OH KB Swings #53/35
24 Split Jump Lunges
2 Traditional Rope Climb (to be done at any point in the round)
100 M FC #35/25
M/S:
12 OH KB Swings #44+/25+
16 Split Jump Lunges
1 traditional Rope Climb or 2 assisted RC (to be done at any point in the round)
100 M FC (same # as RX)