Monday – 7/8/2019

CFD – CrossFit

Weightlifting

Back Squat (1×20)

Week 5 (2nd to last week!)

->Increase 5-20lbs from previous week

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

Metcon

Metcon (Time)

For time

18-15-12-9-6-3

WB 20#/14#

Box Jump 24/20″

Pull-up
*Wall balls should be unbroken

*Be careful rebounding on the box jumps, it is a lot of pounding on the achilles

*Knock out BIG sets on the pull-ups

*This workout should be done at a high intensity, move fast between movements

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