6/13/19
Strength
Tempo Back Squat
4-4-4-0
4 Sec. Descend, 4 Sec. Pause at the Bottom,
4 Sec. Ascend, 0 rest at the top
Max. 50% of 1RM
WOD
Crossfit
7 Min. AMRAP
7 Clusters 95lb/65lb
7 Bar Facing Burpees
7 Toes to Bar
Konafit
7 DB Clusters
7 Burpees
7 Sit-Ups