Tsunami Girls 4-23-18

April 22, 2018 jkwuest No comments exist

CrossFit Lifted – Tsunami Water Polo

Back Squat

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

Total reps.

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