BayWay CrossFit – CrossFit

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Weightlifting

Front Squat (5-5-5)

5-5-5

Front Squat*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Weightlifting

Metcon (Time)

FOR TIME

21-15-9

Thruster

Burpees to Target 6″

RX: 75/55

RX+: 95/65

-9:00 Hard Cap-