FRIDAY

STRENGTH:

Front squats 7 x 3

2 x 15 unbroken reps 60% of 3 RM

CrossFit WOD:

5 rds:

10 plyo push ups 45#/25# plate  RX+ 45#+35#/45# plate

12 Deadlift 225#/155# RX+ 255#/185#

1 rope climb

Level 1:

5 rds:

10 push ups

12 deadlift 115#/75#

1 rope climb modified