Thursday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

25 mins

Back Squat (5×3)

Performance: perform working sets at 75%, 80%, 85%, 90%, 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 PC (50% of PC Max)

10 Air Squat

20 DUs

*Rest 30 Seconds in between Rounds
*Fitness scale to Hang PC & 10 DU