Sunday 7.8.18 CrossFit


Back Squat (5-5-5+,build across )
Your last set should be challenging. This set of 5 will be an AMRAP set
Intent: Work up to a moderate set of back squats. Focus on perfect technique and shoot for 80% of your current 1RM x 5.


4 Rounds
20 DB Man Makers (50,35)
10 DB Front Squats (50,35)
200 Meter Run
Rx: (45,25)
L2: (35,15)
L1: (25,10)
18:00 Cap

Intent: Today’s workout is both GPP/Conditioning with the added element of an odd movement like
DB Front Squats. You should be able to complete all work consistently for all 4 rounds at roughly 75% of
max effort. DB Front Squats/Man Makers should be able to be completed in 2 sets or less.


Max Burpees in 60s