WOD

CrossFit XLT – CrossFit

STRENGTH

Back squat Day 2 Week 1

5X5 @70% of 1 RM

Metcon (AMRAP – Rounds and Reps)

Crossfit Open WOD 13.2

10 Min AMRAP

5 Shoulder to Overhead

10 deadlifts (115/73)(95/53)

15 Box jumps 24in box

Pull up Challenge Day2 Week 1

7X3 Strict pull ups(banded if needed)+3 negatives

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