Friday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

TGU (No Measure)

Movement Prep

6 mins

Couch Stretch/Super Squat (No Measure)

Weightlifting

15 mins

Back Squat (5 @ 75%, 3 @ 85%, 1+ @ 95%)

*Use 90% of 1RM to calculate weights

Metcon

Metcon (Time)

50 Burpee Buy-In
21-15-9
Pull-ups
HR Push-ups

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