We strongly encourage anyone competing on Saturday to come in and train today if only to get the back squat done. This is important for your progress and tracking! Let’s get after it today!

FRIDAY

Core Conditioning

Core Work : Running Clock

2m AMRAP : Situps
2m AMRAP : Forearm Plank
2m AMRAP : Flutter Kicks
2m AMRAP : Getups 45/35 plate
2m AMRAP : Lemon Squeezers

Conditioning : 5 Rounds
Run 200m
10 Burpees
20 Air Squats

CrossFit

Strength : Find a 1 rep max Back Squat (any style)

WOD: For Time
30 Toes to Bar
30 Hang Clean and Jerk 115/75
20 Toes to Bar
20 Front Rack Lunges
10 Toes to Bar
10 Power Snatch

S: 75/55, Hanging Tuck
L1: 95/65

Rx+ : 135/95

The Program

If competing just do above. If not competing do 5×50′ Yoke Carry after class for max weight