Tuesday September 14, 2021

“You’re the reason I get up in the morning. Just kidding, I have CrossFit.” -Anonymous 

PRIMER:
For Quality:
AMRAP 6 
10 cal row
10 squats heels on plate 
20 straight legged sit ups

AMRAP 6 
10 Kb strict press  
10 pull ups or Kb swings 
10 box jumps 

MOBILITY:
Leg Swing + Ankle Rocks 2-3 sets 

WOD: STRENGTH
All percentages based on 5RM Back Squat (both front and back squat barbells).    

Set 1
8 Back Squats @ 69% 
5 Front Squats @ 66% 

Set 2
6 Back Squats @ 74%
5 Front Squats @ 68%

Set 3
4 Back Squats @ 79% 
5 Front Squats @ 70%