5pm doing a 5 minute squat test.

Friday

Oly WOD:
Shrug + Snatch+ OHS 50|4×2 60|3 70|2 75|2 80|2 85|2×2
Front Squat 50|5 60|4 70|3 75|3 80|3 85|3×3
Snatch Push Press 50|6×2 60|4×2 70|3×2

BaseFit:

Warm-up:
Coach’s choice

WOD:
30 minute running clock:

0-10:00 complete a 10 minute AMRAP of:
:30 L-Sit Hold
20 Squat Thrusts
10 Pull-ups

10:00-20:00 complete:
1 mile Run

20:00-30:00 complete a 10 minute AMRAP of:
30 ABMAT SU
20 Mountain Climbers (single count)
10 Jumping Pull-ups

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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