Warm-up
3 rounds:
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Left
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Front Squat
• 4 sets of 5 reps at 60% of 1RM
Back Squat
• 2 sets of 5 reps at 65% of 1RM
• 3 sets of 5 reps at 70% of 1RM
Conditioning
CrossFit Open 16.3
7 min AMRAP:
• 10 Power Snatches 75/55#
• 3 Bar Muscle-ups