CrossFit

Warm-Up / Skills

3 min Zone 1
10 Wall Squats
10 Leg Swing
10 Back Ext
Lunge Complex
5 min of Mobility

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Strength

Exercise: Back Squat/lbs
Reps: 3@70%, 3@80%, 3 plus@90%
Comment: Numbers are based on 90%
of your 1RM.
Weindler Cycle WK 2/Wave 1

“G2OH Ladders”

15 min AMRAP
1 G2OH
1 Front Squats
1 T2B
2 G2OH
2 Front Squat
2 T2B
and on and on…… for 15 minutes

Result Type: AMRAP
Male Rx: 95 lbs
Female Rx: 65 lbs