Back East CrossFit – CrossFit

Warm-up

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Extended Warm-up

Overhead Squat (10 – 10 – 10 – 10 – 10)

EMOM 5

10 OHS slightly heavier than last week (2.5-5lb increase)

Strength

Front Squat (2 – 2 – 2 – 2 -2)

EMOM 5

2 Front Squats

Set 1: 70%

Set 2: 80%

Sets 3, 4, 5: 85%

Metcon

Metcon (Time)

For Time

30 Pull ups

100 Double unders

20 Chest to bar pull ups

100 Double unders

10 Bar muscle ups

Accessory

Metcon (No Measure)

3 Sets

:30/:30 Side plank (do side star plank for more challenge)

rest 1 min