Monday

Live Free CrossFit – CrossFit

Back Squat (A1) 4×5 3 sec squats 3 down/3 in bottom/3 up)

A2) DB Bench 4x 6-8 3 sec down, 1 sec hold , 1 sec up (go heavier than last week) x3

WOD: Metcon (Time)

WOD(Loaded)

21 wall balls 20/14

15 RKBS 70/55

9 burpee box jumps

200m run

x3

Buyout 100 dubs

15 min cap

Metcon (Time)

WOD(Unloaded)

21 wall balls 14/10

15 RKBS 35/25

9 burpee step overs

200m run

x3

Buyout 100 dubs

15 min cap