FRIDAY

Milton practicing handstand walks!

STRENGTH:

Back Squats

5 x 3

Add 5 to 10# from last week

This is week four of linear progression.  Next week is the last week, please continue to keep tracking your weight.  On week 6 we will be hitting a 1 RM for the front squat, back squat and deadlift.

CrossFit WOD:

400 meter farmer’s carry with kettlebells 53#/35# RX+ 70#/44#

20 deadlifts 225#/155# RX+ 255#/185#

200 meter farmer’s carry  with kettlebells 53#/35# RX+ 70#/44#

20 deadlifts 225#/155# Rx+ 255#/185#

*** Every time you put the kettlebells down during farmer’s carry, perform 5 burpees

*** Every time you put the barbell down during deadlifts, perform 5 V ups

EXTRA CREDIT:

10 rounds:

200 meter row

20 double unders (40 singles)