Main – CrossFit

Warm-up

* 30/20/30
* 7 Rds:
DL, HPC, FS, PR, GM, BS, PJ
w/ empty BB

Weightlifting

A): Back Squat (50% x 8; 60% x 8; 70% x 8+; rest 2:00 )

B): Front Squat (50% x 8; 60% x 8; 70% x 8; rest 2:00 )

Metcon

Metcon (Weight)

OTM x 10:00
odd- 7 DL 315/225# < 65%
even- 12 T2B
DL loading means, do not load yourself higher than 65%. If the prescribed load is over your 65%, then scale down to 65%.

Skill

Every 1:30
A1) Swing 10-10-10-10 [HVY] (# 124/# 88)
A2) Leg Less Rope Climb 1-1-1-1
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GHR
4 x 6-10
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For 5:00
Pistols 31X1 to box at just below knee height – control is key