CrossFit
Warm-Up / Skills
3 min Zone 1
Bear Crawl
10 Wall Squats
10 Leg Swings
Lunge Complex
10 Pass Through+OHS
Strength
Exercise: Back Squat/lbs
Reps: 5@75%,3@85%, 1 plus @95%
Comment: Week3/Wave3
add 20lb to week3/wave1
Metcon
EMOM for 20 Min
Even: 3 HPC + 3 FS 155/105
Odd: 10 Over the Box Burpee 24/20
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs