CrossFit

Warm-Up / Skills

3 min Zone 1
Bear Crawl
10 Wall Squats
10 Leg Swings
Lunge Complex
10 Pass Through+OHS

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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