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08.25.2016 Crossfit, Strength & Conditioning

Strength & Conditioning
Front Squat build to 1RM
30-50% x 8
60% x 5
70% x 3
80% x 1
90% x 1
101% x 1

10′ AMRAP
3 Squat Cleans 155/105
6 Front Rack Rev. Lunges 155/105
9 HSPU

Crossfit
with a 30 minute clock
18′ EMOM
A) 5 Squat Cleans (135/95)
B) 10 Fr. Rack Reverse Lunges (135/95)
C) 10 Broad Jumps (length of the bar)
then
1 mile run
post mile time

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