WOD

CrossFit:

STRENGTH:

Squat

1×6@70%
1×6@80%
1×3@90%
1×2@95%

FOLLOWED BY:

AMRAP 8
Buy in:
3 Rope Climbs 15′
Then…
5 Knees to Elbow
15 KBS 53/36
10 Goblet Squats

Phoenix Fit:

CORE
3 sets
:30 side plank (left/right)
rest :30
10 Ring rows
Rest :30
50′ DB front rack lunge
Rest :30

WOD
Partner WOD:
AMRAP 20
200m Row
10 Lateral Burpees Over the Rower