| CrossFit Class Warm Up 3 Rounds of 5 push ups, ring rows ,dips, l-hang 12 sec w chin over bar |
| Strength; Back squats 1x5 70%, 1 x 5@ 75%, 3x5@ 85% increase bands slightly |
| Skill: Tabata Goat work 8 rounds @ 90% |
| Met Con 9-6-3 OHS (165), Burpee Over Box Jumps |
4 Pm Strength Class
Shoulder Press 1x5 @ 80% 1x5@ 85% 1x5@90% 2x5@95% (% based on 5RM)
Bent Over Rows 3x12
Overhead Ext 3x 12
GhD Sit Ups 3 sets of alot
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