Main – CrossFit Group
Warm-up
Two Rounds:
– 50 Single Unders
– 25m Duck Walk
– 25m Burpee Broad Jump
Then:
– 10 Back Squat @ 30X1 w/ barbell.
– 5 Back Squat @ 30X1 w/ 50% 1RM
– 3 Back Squat @ 30X1 w/ 70% 1RM
Weightlifting
A: Back Squat (3-2-1-3-2-1)
3:00 Rest. Temp: 30X1 Your second sets of 3, 2, and 1 reps should be heavier than the first sets of 3, 2, and 1.
Finisher
B: Metcon (Time)
Seven Rounds For Time:
– 2 Muscle Ups
– 4 Burpee Box Jumps (30″/24″)
4 Chest to Bar Pullups substitute for 2 muscle ups.