CrossFit Loyalty – CrossFit
Primer
3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows
Back Squat
Set 1: 6 Reps 78%
Set 2: 4 Reps 84%
Set 3: 2 Reps 90%
3 Minutes Rest
Set 4: 6 Reps 84%
Set 5: 4 Reps 90%
Set 6: 2 Reps 96%
3 Minutes Rest
Set 7: 6 Reps 90%
Set 8: 4 Reps 96%
Set 9: 2 Reps 102%
% Based on 5RM
Goal in between sets is to rest as little as possbile. I.E. change weight and go!!!
Wonderwall (Time)
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (185/125)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees
