Main – CrossFit
Row + Warm-up (No Measure)
20 Wall Ball
20 Kettlebell Swings
20 Overhead Squats (pvc)
20 PVC Pass-throughs
1: Back Squat (20 Rep Max (Rest 1:00 Before #2))
DO NOT go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent range for loading.
2: Front Squat (Max reps from #1- Same weight )
12 Burpee Box Jumps (24/20)
If your hands tore yesterday your substitution will be 20 AbMat sit-ups. No questions asked.