Wednesday:

WarmUp
Row 600m
1 Lap Spideman 
3 Rounds (with pvc)
10 PassThru
10 OHS
WarmUp BackSquat

1) BackSquat
** Base the percentages from 90% of your 1RM
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3 reps++ (AMRAP)

2) ForTime
Run 600m
3 Rounds
15 KBS 24/16 kg
15 BoxJump 24/20″
Run 600m

Cool
RestWalk 400m / Roll / Stretch

CFimg-try-crossfit

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