9.30.19- Monday

Today’s CrossFit Workout

Strength

• Pause Back Squat 5×4 @60%
• Front Rack Step Up @33% of Today’s Squat Weight
  • Perform these between each squat set

Conditioning

• For time:
  • 50/40 Cal Assault Bike
    100 KB Swings (53/35#)
    200 Double Unders

Today’s SWEAT Workout

• Every 4:00 x 5 Rounds:
  • 10/7 Cal Assault Bike
    10 Dual DB Deadlifts
    5R/5L Dual DB Step Ups
    5 Dual DB Hang P. Cleans