CrossFit Lifted – Tsunami Water Polo
In 15 minutes, build to a heavy 3-rep backsquat for quality.
I don’t care how light the weight is, but make sure the reps are all the way to depth.
Metcon (No Measure)
10 minutes of rope climb technique
Metcon (AMRAP – Reps)
Every minute on the minute for 12 minutes:
1) 30 second assault bike
2) 30 seconds of ball slams (14/10)
3) 30 seconds of burpees