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

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Kirk Henry