5/15/2014 Backsquats…DB Situps?

Strength (Fitness ONLY)

Backsquats 4×5 @ 50% 1RM and up to a Heavy 5

Fitness

15 AMRAP

5 1 arm DB Situp (EACH ARM)

10 DB Strict press (Each arm Seated or Standing)

5 Box Jumps (10 Weighted Step ups Each Side)

200m DB Run/ 200m ROW (Rain Delay)

Competition

A. Backsquats 3 X 10-12 @ 50% 1 RM and Up

B. STrict HSPU for Max Depth 5 X 2-3

C. Weighted Pullups 3 X 5 w/ 15 sec rest after each rep

crossfitgrit