Main – CrossFit
Weightlifting
Back Squat (Build to a heavy set of 5 )
Metcon
Metcon (Weight)
On the Minute x 15:
Minute 1: 7 Backsquats at 70% of 5 rep
Minute 2: 25 Abmat Sit-Ups
Minute 3: 50 Meter Shuttle Sprint
Art of Flitght
On the Minute x 15:
Minute 1: 7 Backsquats at 70% of 5 rep
Minute 2: 25 Abmat Sit-Ups
Minute 3: 50 Meter Shuttle Sprint