7-20-15
STRENGTH – Back Squat Based on your 5RM 2×5 at 45# / 1×5 at 40% / 1×3 at 60%+5lb / 1×2 at 80%+5lb / 5×5 at 90%+5lb
CONDITIONING 12 min AMRAP 3 Clean and Jerks (135#/95#) 6 Pull-up 9 Box Jump (24″/20″)
ENDURANCE WOD’s CROSSFIT On Day: 200m – 400m – 800m – 400m – 200m Rest 1:1 CROSSFIT Off Day: 60 min tempo run @ 85% of your 5k pace