Monday Workout of the Day

A.Back squat @21X1
In 15 minutes TAKE 90% OF 1RM AND DO:
Warm up
45% x 5
55% x 3
65% x 2
Then:
85% x 5
90% x 3
95% AMRAP
Record 95% weight and number of reps to board.
+
CrossFit “Helen”
3RFT:
Run 400
21 KBS 53/35
12 pull ups ( beginners do jumping pull ups or ring rows)

[wptab name=’8:30AM’]Five 3 Min AMRAPS with 1 Min Rest between sets:
10 KBS
200m Run (parking lot)
AMRAP Double Unders in remaning time

Skill Challenge:  3 Sets:  1 Min Plank + 30 Sec L Sit [/wptab]

[end_wptabset]

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