12/23/19

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

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