Today is the LAST DAY of our strength program!!!

CROSSFIT

Strength

Seated Back Squat 5×1 @ 85 %

Pause Back Squat (10s) 5×1 @ 65%

MetCon

21-15-9 For Time of:

Wall Balls (W: 14/9 M: 20’/10#)

HSPU

Situps

Mobility

Quads/Hips

CROSSFIT

Strength

Deadlift 3×3 @ 90%

Good Mornings 3×8 (WW)

MetCon

For Time:

Rx

20 Burpee Muscle Ups (Any Style)

Scaled

50 Burpee Pull Ups/Jumping Pull-ups

CROSSFIT

Strength

Weighted Pistol Squat 4×5/side

Lift

EMOTM 10 Minutes of:

3 Position Power Snatch

Snatch Grip Deadlift 3×5

MetCon

10 Rounds For Time of:

7 T2B

7 Burpees

CROSSFIT

Strength

Back Squat 3×3 @ 90%

*3 Box Hops After Each Set*

MetCon

“Nancy”

5 Rounds For Time of:

400m Run

15 OH Squats (65/95#)

CROSSFIT

MetCon/Strength

“Linda” (AKA 3 Bars Of Death)

Drop Ladder 10-1 For Time of:

Deadlift @ 1.5x Body Weight

Bench Press @ 1x Body Weight

Clean @ .75x Body Weight