Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
400M Run
20x Back Squats @ 25%
10x Strict Pull-Ups (Unbroken)
5x Cossack Squats
Strength
Back Squat (10-8-6-6-6)
Build to a heavy 6 rep Back Squat. Should be somewhere around 80% of a 1 rep max. Rest 2:00 between sets, no more.
Metcon
Metcon (Time)
4 Rounds:
10x Weighted Front Rack Lunges (95/65)
10x Burpee Pull-Ups
200M Run