October 28, 2019

QuickFit

Warm Up:
2 rds
10/10 Mt. Climbers
25 Frog Pumps
5 Tempo 3311 Wall Ball Squat

WOD:
18min AMRAP
5 Burpees
10 Wall Balls
15/10 Cals AB
*Add 5 burpees and 10 Wall Balls each rd*

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 25-30 Frog Pumps
2) 15-20 KB GoodMorning
3) 3-5 Tempo 3311 Goblet Squat

Strength: Back Squat
Level 1: 1×5 (+5lbs)
Level 2: 3×4 @ 95% of 5RM

WOD:
3rds
50 Wall Balls
Rest 1:1