“Widow Maker”

1 x 20 Back Squat @ 55-60% of 1RM Back Squat

*only take 3 breaths between reps max

Add 5% to last week, if you were successful, sticking to the points of performance.

Reminder: reps 11-20 must take 3 breaths (no more and no less)


“Mainsite Gem”
21-15-9 reps for time of:
Dumbbell Hang Squat Clean, 50/35
Handstand Push-ups


A. 5 x 20 Bulgarian Split Squats, weighted
B. 4 x 4 GH Raises, weighted/banded, slow decent and pause
C. 100 Snatch Grip Strict Press, BTN



4 rounds of:
1 minute max Wall Balls, 20/14
1 minute rest
1 minute max Knees to Elbows
1 minute rest
1 minute max KB SDHP, Red/Blue
1 minute rest
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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