TUESDAY

STRENGTH:

Back squat

set 1 40% x 4

set 2 50% x 3

set 3 60-65% x 2

set 4 75% x 1

Set 1 – 4 your rest time is the time it takes to put the weight on the bar.

set 5 85% x 1

set 6 90% x 1

set 7 95% x 1

set 8 95+% x 1

**** percentage is based off your 1 RM back squat.  Figure out your weight for each set before you begin

CrossFit WOD:

60 double unders

30 pull ups RX+ C2B

30 burpee box jump overs 24″/20″ RX+ 30″/24″

30 pull ups RX+ C2B

60 double unders

LEVEL 1:

60 singles

20 pull ups assisted or ring rows

20 burpee box jump overs 14″/11″

20 pull ups

60 singles