FRIDAY

CrossFit XLT – CrossFit

Metcon (Weight)

STRENGTH:

Back Squats Week 3/Day 3

3×8 @ 50% of 1RM

Metcon (AMRAP – Rounds and Reps)

“CrossFit Games Open WOD 16.4 &17.4”

13:00 AMRAP

55 Deadlifts (225/155 lb) (135/95)

55 Wall Ball Shots (20/14)(14/10)

55 calorie Row

55 Handstand Push-Ups/ Hand-Release pushup

Metcon (No Measure)

PULLUP CHALLENGE WEEK 3/DAY 3

5×5 strict pullups

*resistance as low as you can handle for 5 reps

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