CrossFit Workout Of The Day 8/5/2019

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CrossFit:

Back Squat (Week 2 of 4) 20 min or less:

Complete a few warm up sets, and then:

70% x 3

80% x 3

90% x max reps

SUPERSET with/

*Try a little more than last week

10 dumbbell Box Step-Ups 20″ (2 dumbbells, 1 in each hand)

*Left + Right = 2 steps

*Be sure to stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings.

Then:

Every 3min. x 5 Rounds:

15/12 Cal Row

15 Wall Balls

Max American KB Swings 53/35lb.

RX+ 70/53lb

QuickFit:

For Time w/ 18 minute cap:

*10-9-8-7-6-5-4-3-2-1 Ladder of:

Bench Press @ challenging weight to do unbroken

Strict Pull-ups

*10/7 Cal Bike between each round