Warm-Up / Skills
Group Dynamic Warm-up
Strength
Exercise: Back Squat/lbs
Reps: 5@40%,5@50%,5@60%
Comment: Numbers are based off of 90%
of 1RM.
Weindler Cycle wk4/wave1
Metcon
4 Rounds
3min AMRAP’s
31 Double Unders
12 Pull-up
Max Barbell Complex 115/85
(Barbell Complex 4 PC, 4 FS, 4 S2OH)
there is no rest between rounds and bar may
not be dropped during each BB Complex
Result Type: AMRAP
Male Rx: 115 lbs
Female Rx: 85 lbs