CFD – CrossFit

July 4th we will be running classes at 7:30 am/8:30 am/9:30 am ONLY

Weightlifting

Back Squat (1×20)

Week 4

->Increase 5-20lbs from previous week

->If failed the previous week, attempt that weight again

Metcon

Metcon (Time)

For time

1k run

50 Overhead Squats [45/35#]
30 Toes to bar
This workout is a similar rep scheme to Jackie and should have the same feeling. It should be a FAST workout.

Try to do the OHS unbroken. If you need to rest then do it with the barbell on your back.

Hang on for some big sets of T2B. Once you can’t do big sets, switch to FAST singles.