Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats
2 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
Conditioning
CrossFit Open 12.3
18 min AMRAP:
• 15 Box Jumps 24/20”
• 12 Shoulder to Overhead 115/95#
• 9 Toes to Bar