Main – CrossFit
3min sled pull (90/65)
3×10″/10″ PVC Box BS
3×10″/10″ PVC DL
4×2 Box Squat EMOTM (55% of 1 RPM load, 25% of that load is band tension).
4×2 Speed DL EMOTM (50-70% of 1 RPM with 25-50% band tension). The goal is to be pulling these reps as fast as possible off the ground.
Metcon (AMRAP – Rounds and Reps)
6 HSPU on box
20 abmat situps
10 MB ground to Shoulder to OH (20/14)
3 Min Run
2 Min Bar Hang
3×20 Hooklying Gluteal Contractions