CrossFit / CrossFit Express

Strength
Front Squat

Scaled: ramp up
Rx:
5 reps @70%
4 reps @75%
3 reps @80%
1 rep @84%, 87%, 90%
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Conditioning
For Time: (TC: 20')
75 Wallballs
25/35 Calorie Row

Directly Into…

6-9-12-15:
Chest to Bar Pull-Ups
Kipping Handstand Push-ups
Dumbbell Front Squats

Scaled: 3/6kg- banded - pike push ups - 7/10kg
Rx: 6/9kg - 15/22,5kg

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