CrossFit Workout 7/12/19 Wednesday

Warmup
Every :75 for 8 rounds
2 back squats @ 2211, building to strength weight.
Every other round, also do 2 half kneeling strict presses/side

Strength
Every 5:00 for 5 rounds
Back squat 5×5 93%
Strict press 5×10/arm
10 Stick jumps/du

CrossFit Workout
10:00 AMRAP
8 BFB
32 stick jumps 20″”/12″”

RX+
12 BFB
60 DU

Coach’s Note
These back squats should be heavy. They’re straight sets the whole way. The workout should be possible to do unbroken, but challenging. The only reason to rest will be breathing–try and go out at a pace that you can maintain.

Gymnastics
8×8 Strict Ring dips
rest :30 in between rounds

Running Intervals
:30/:30 run x 6 rounds.
Rest 3:00
x3 sets.