6 min AMRAP

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

100 DUs/DU Practice (No Measure)

Warm-up (No Measure)

3 rounds
10 Wallballs
45 sec plank

Mobility

8 mins

Couch Stretch (No Measure)

Banded Deep Squat Stretch (No Measure)

Weightlifting

30 mins

Back Squat (3, 3, 3, 2, 2, 2, 1, 1, 1)

*2-3 Warm Up Sets
Triples @ 80-85%, Doubles @ 85-90%, Singles @ 90%+ but should be comfortable without excessive strain

Metcon

6 min AMRAP (AMRAP – Reps)

Even mins – Max Effort Burpees
Odd mins – Max Effort Abmat Situps

Afterbash

20 slow Walking Lunges each leg

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