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

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4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds