CROSSFIT

Mobility

Hips

Strength

Pause Back Squat 7×3

1st Squat – 5s Pause

2nd Squat – 3s Pause

3rd Squat – 1s Pause

MetCon

500m Row

150 Wall Balls (W:14/9 M: 20#/10)

500m Row

CROSSFIT LIFT

EMOTM 10 Minutes of:

-10 Bench Press (65/95#)

*25 Pushups

EMOTM 10 Minutes of:

-10 Bent Over Row (65/95#)

*25 Ring Rows

EMOTM 6 Minutes of:

-10 Push Press (65/95#)

*25 Suicide Pushups