SATURDAY

CrossFit

Strength: Deadlift
5-5-5-5

WOD : For Time
100 Double Unders
50 Pistols
100 Double Unders
50 Thrusters 95/65
100 Double Unders

S: 150 Singles, 75/55, Jumping Squats
L1: 50 Double unders or 100 counting both, 75/55

Rx+: 115/75

Sweat

Core : 4 Rounds
Run 200m
20 Barbell Rollouts
5 Plate Getups or 10 Weighted Situps

Conditioning : 15 Rounds
4 Burpees
5 Broad Jumps 4′
20 Double unders or 30 Singles

The Program

1. Strength and WOD

2. Front Squat
EMOM 10m : 2 Heavy Reps

3. Core Work
10m AMRAP
3 TGU (each side) 70/53
8 Single Arm OHS w KB, each side 70/53
10 GHD Situps