Crossfit 90 – 06/07/2019

Warmup: (15 min)
3rds:
300 m row
2 Längen bear crawl / durck walk / gorilla walk
20 banded good mornings
20 banded side walks

Strength: Backsquat (20 min)
1) In 10 minutes establish a 7-RM Back Squat @Tempo 3211

Rest 2 minutes then. . .

2) 3 sets of: Every 3 minutes, for 9 minutes
Back Squat x 7 reps @ 90% of today’s 7-RM

3) Four sets of: (15 min)
20 Barbell Back Rack Lunges @ 35-40% Of 1-RM Back Squat
20 Double KB Deadlifts or with loaded Farmer Handles DL (HEAVY)
Rest 2 minutes

Conditioning: (Time Cap: 30 min)
„El Nino“
For Time:

1 Mile Run (3 big rds run + 2 sm)
50 DB Snatches (50/35 lb)
400 Meter Wreckbag Run (50/35 lb) (with Medball/Slamball/Sandbag) (3 small rds)
30 CTB Pull-Ups
20 Burpee Box Jump Overs (24″/20″)

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