CrossFit Des Moines Urbandale, CrossFit Waukee, North Ankeny CrossFit – CrossFit

Weightlifting

Back Squat (8-6-4-8-6-4)

%’s = 60-65-70-65-70-75

Metcon

Metcon (Time)

6-9-12-9-6 for time of: (Rx+)

Lateral Burpees over the Bar

Front Squats 155/105 (185/135)

Chest to Bar Pull-ups
15:00 cap.

Auxiliary Strength

Metcon (No Measure)

3 rounds nft:

10 Single Leg RDL (R)

10 Single Leg RDL (L)

10 Bulgarian Split Squat (R)

10 Bulgarian Split Squat (L)

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