Santiago 4-8-19

April 7, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – Santiago Football (Bad Ass Santiago Boys)

Back Squat

3 sets:

5.5.5.5

at 65-70%

NOTE:

perform 5 reps, rack the bar and rest 20 seconds, then repeat. After 20 reps are completed, rest two minutes.

Metcon (Time)

15-12-9

wallballs (20)

DB Snatches (35 or greater)

rest 2 minutes

15-12-9

toes to bar

DB Thrusters (35 or greater)

rest 2 minutes

9-6-3

pullups

devils presses (35 or greater)

20 minute cap, including rest time.