Warm up
Squat Therapy
Strength:
Back Squat
5,5,3,3
Heavy loads
Front Squat
8,8,6,6,
Athlete Pick loads
Metcon:
Partner Mash of:
3 rounds of:
400m Run (Both Run Together)
21 Kettlebell swings
15 Pullup
(Partner A & B complete 21 and 15 reps each per round)
Then
5-minute rest
Then
10 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
155/115 lbs
(Partner A Completes Even # rounds & Partner B completes odd # rounds)
0845 Shogun CrossFit Fundamentals Course