Wednesday

Main – CrossFit

Back Squat (12 x 2)

Every minute on the minute for 12 minutes 2 back squats
– Ramp up and use approx 75-80% of 1 rm for all 12 sets
– move weight quickly

Conditioning (Distance)

–
10 rounds
: 30 sec max 5 m shuttle runs
: 30 sec rest
– one hand touch past 5 m mark.
– each run counts as 1
– score total distance by multiplying total shuttles by 5m
– if athlete is caught in the middle when 30 second expires they may complete and count that run.