WEDNESDAY
CrossFit

Strength: High Bar Back Squat
3-3-3-3-3, 5s Pause Each Rep

WOD: 4 Rounds, 14m Time
7 Deadlift 225/155
12 Box Jumps 24/20
15 Handstand Push-ups

S: 135/95, Step Ups, Push-Ups
L1: 185/125, Scaled HSPU
Rx+: 255/175, 30/24

Sweat
Core: 12m AMRAP
12 KB Squat
12 KB Swing, OH
12 SDLHP
24 Hollow Rocks
35 Double Unders

Conditioning: 14m AMRAP
7 KB Good Morning
12 Box Jumps
15 Push-ups
12 Burpees

The Program
1. Strength and WOD

2. 5 Rounds
3 Wall Climbs
5 Muscle Ups
7 Power Snatch 115/75