Main – CrossFit
“Tough times never last, but tough people do.” ~Dr. Robert Schuller
Warmup (No Measure)
3 Rounds 10-15 Reps
Samson Stretch (15-30 seconds per leg)
Overhead Squat w/ PVC
Front Squat (70%x3, 75%x3, 80%x3, 3RM)
4 sets of 3
record your 3 Rep Max in Wodify. Work your way to the 3 Rep Max.
20 KB Swings 53/35
20 Box Jumps 24/20
Extra Work – monitored by coaches
Spend time working on your weaknesses. Gymnastic movements, pullups, HSPU’s, Muscle ups. Core work. Make sure to spend 15 min prior to leaving on working on one of your biggest weaknesses.