Saturday 6.22

SATURDAY
CrossFit

Strength: Low Bar Back Squat
5-5-5-5-5

WOD: 3 Rounds
Run 600m
9 Front Squat 135/95
18 KB Swing, 53/35

S: 75/55, 35/26
L1: 95/65
Rx+: 165/115, 70/53

Sweat
Core: 12m AMRAP
5 Straight Leg Raise, hanging from bar
10 Knee to Chest/Toes to Bar
15 Hollow Rocks
20 Supermans

Conditioning: 3 Rounds
Run 600m
9 KB Goblet Squat 53/35
18 KB Swings

The Program
1. Strength and WOD

2. 9M amrap
3 Squat Clean 225/155
6 Dbl KB Clean and Jerk, 53/35
12 STOH
24 Double Unders

3. 100 GHD Situps, 5m Time Cap

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