8/30/16 – Back Squats!

lea sweatshirt

CrossFit Performance

A. Back Squats – 3×5

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4 Rounds for Time

15 Back Squats (60 – 70% of A)

400m MB Run

CrossFit Fundamentals

A. Wall Walk Review – Collect 10 reps

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4 Rounds for Time

20 Slam Balls

200m Run

20 Box Jumps

Strength Class

A. Deadlifts – 4×4

*same weights as 8/16

B. Front Squats @22X2 – 3×10

*increase each set

C1. Farmers Carry – 3x100m

*heavy – have to break up at least once

C2. Front Rack KB Lunge – 3×8 each leg

Endurance Class

Forward Lean

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4x50m Run

4x75m Run

2x50m Run

*walk recovery between each