CROSSFIT 23/05/2019

A. Strength (00:15 – 00:50)

1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s.
– Wider than normal Squat Stance
– Parallel box (same used for back Box Squats)

Note: We’ll start a new wave for the Front Box Squat this week based off of your 1RM Front Squat. All sets should be fast/efficient.

2) Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s.

B. Conditioning (0:35-00:55)

For time:
30-20-10
Wall balls (20, 14)
21-15-9
Deadlifts (102,5, 70)

Note: Challenge yourself to complete the wall balls UB. Deadlifts should be capable of being done in sets of at least 7 – touch n go!

C. Accessory

Banded Paloff Alphabet: 3 sets on each side.

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