Monday 05.21.18 - CrossFit

A. Alternating Sets: Back Squat, Strict Pull-Up

6 sets, starting a set every 3 minutes, of:
A1. 5 Back Squats
5 Back Squats
3 Back Squats
3 Back Squats
2 Back Squats
2 Back Squats
Build up to a heavy double and super-set the back squat with strict pull ups with a 3010 tempo.A2. 6-8 Strict Pull-Ups (3010 tempo)

B. 15 minute AMRAP of Wall Ball Shots, Rowing, and Overhead Squats

As Many Rounds and Reps as possible in 15 minutes:
– 50 Wall Ball Shots @ 9/6 kg
– 40 Calories of Rowing
– 30 Overhead Squats

As you progress through the rounds the weights will increase on the overhead squat. Use as follows for Rx:-

Round 1: 43/30kg

Round 2: 52.5/35kg

Round 3: 60/43kg View on WodUp

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