Monday

Main – CrossFit

Back Squat (5 x 3)

New set every 2:00
Work up to a heavy set of 3
Try to improve over 11/4 performance but by no more than 10lbs

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Romanian Deadlift (3 x 7)

New set every 2:00
stay light slow and controlled

Metcon (Time)

4 Rounds
10 single arm kettlebell alternating lunges Right 53/35
10 single arm kettlebell alternating lunges Left
15 Ring Rows
Hold kettllebell in rack position

Extra Credit

10 Minutes
Every minute on the minute
1- Rope climb