July 30, 2018

Warm Up:
Squat Prep
3rds
20 Double Unders or Singles
6-8 Strict Pullups
5 :03 Pause Goblet Squats (AHAP)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 @ 85%
*:90 rest between sets*

Partner WOD:
“May and Walsh”
200 Wall Balls (20/14)
A) Wall Balls
B) Double Unders
*Score is total Double Unders
*Partners can switch however they choose
*10min cap

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Alpha Athletics Crossfit 412

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