FRIDAY

Core Conditioning

Core : 10m AMRAP

10 Strict Toes to Bar or Highest Able
10 Russian Twists (each side) w/ MB
10 MB Situps

Conditioning : For Time
Row 250m
25 Air Squats
Row 500m
25 Air Squats
Row 750m
25 Air Squats
Row 1000m
25 Air Squats

CrossFit

Strength : Squat Clean
Every 90s on the 90s perform 1 rep. Get Heavy. 12 attempts

WOD : 12m AMRAP
15 Wall Ball 20/14
15 Box jumps 24/20 (full stand)
3 Power Snatch 135/95

S: Scale weight on WB so you can get to 10′ or closest to it, step ups for BJ, 75/55
L1: 95/65

Rx+: 175/115

The Program

1. Strength and WOD at Rx+

2a: 4xME Squat Clean, 225/155, or 85% 1 RM if this is more than that, rest :60
2b: 4xME Bar MU, rest :60

3: 5m AMRAP
Legless Rope Climb
– 2 Pistol Broad Jump (each leg) after each rep