CrossFit
Strength:
Back Squat
5 @ 70%
3 @ 75%
1 @ 85%
5 @ 75%
3 @ 85%
1 @ 90%
Followed by:
25-20-15-10-5
Russian KB Swings 55/36
Wallballs 20/14
RX+: KB 70/55, WB 30/20
Phoenix Fit
Conditioning:
Row 1000 M
20 Burpees Over the Erg
40 DB Thrusters
Rest until relatively recovered, and then…
Followed by:
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
L-Seated Dumbbell Press x 8-10 reps @ 2011
Rest 90 seconds