Program – CrossFit

Back Squat

3 @ 50%

3 @ 60%

2 @ 75%

1@90%

1 @100%+

WLC WOD#3 (AMRAP – Reps)

11min AMRAP:

Ascending Ladder 3, 6, 9, 12, 15, 18,… of the following movements:

Wall Balls

Box Jumps

Deadlifts

Rx+: Wall Balls (20/14), Box Jumps (24/20), Deadlifts (185/135)

Rx: Wall Balls, Box Jumps (24/20), Deadlifts (155/115)

Scaled: Wall Balls (14/8), Box Jumps (20/12), Deadlifts (115/75) (Or appropriate weight)