Tsunami 9-17-18

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CrossFit Lifted, CrossFit Lifted South – Tsunami Water Polo

Back Squat

Brief air squat review

Then 15 minutes of back squat technique.

New athletes: stay light and work through good quality reps at about 5/10 as far as difficulty (50%)

Experienced athletes:

Work through 3 sets of 10 at 50-55% of your previous heaviest lift.

Metcon (AMRAP – Reps)

Teams of two

16 minute EMOM:

1) 30 seconds of KB/DB Swings

Rest 30 seconds

2) 30 seconds of wallballs (sub with medball squats to a low box if brand new)

Total reps.

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