CrossFit Preferred

Strength

Back Squat

6 Sets:

Set 1: 6 Back Squats @ 67%

Set 2: 4 Back Squats @ 76%

Set 3: 2 Back Squats @ 85%

Set 4: 6 Back Squats @ 70%

Set 5: 4 Back Squats @ 79%

Set 6: 2 Back Squats @ 88%)

Metcon

Box Office (Time)

30-20-10 (20 Minute Cap):

Dumbbell Box Step Overs (24″/20″)
Calorie Bike
Upper Body Pull

Round 1: Pull-ups
Round 2: Chest to Bar Pull-ups
Round 3: Bar Muscle-ups

Dumbbells: 50 / 35 lb’s

Run Intervals (4 Rounds for time)

4 Sets:
400 Meter Run

Rest 1 Minute Between Sets.