Main – CrossFit
Warm-up
Coaches choice – use components of today’s work.
Weightlifting
Back Squat (10-8-6-8-10 – 5 sets total (record rd of 6))
Metcon
Squat and Run (Time)
20 Squats – 225#/135#
Run 400M
10 Squats – 225#/135#
Run 400M
20 Squats – 225#/135#
Run 400M
Cool Down
Foam Roll the IT bands and quads
