Friday, 5/3

CROSSFIT

Weightlifting

Back Rack Lunge

5 Reps on each leg

SUPERSET with;

5 Lateral Lunges on each leg (10 total)

Rest 60-90sec. Bewteen Sets
*Start at medium weight and climb. Do as many sets as you can until a
20min. clock is up.

Metcon (AMRAP - Rounds and Reps)

15min. AMRAP:
10 Cal Assault Bike or 14/10 Cal Row
10 Wall Balls 20/14
  2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
- Round 1 and 2 is 50%
- Round 3 and 4 is 55%
- Round 5 and 6 is 60%... and so on...
*Scaled is 135/95 the entire time.

SWEAT!

Metcon (Time)

Every 7min. x 5 Rounds:
500m Row
60 Double Unders
30 Overhead Squats 45/35lb bar
20 Pull-Ups

Score is slowest time! Try and stay consistent