Squat Monday

CrossFit Return – WOD

Part B

25min: Back Squat (5 x 3)

Build up to the heaviest set of 5 that you can do. Ensure you get spotters from set 3 onwards so you won’t be worried about failing reps.

Pull 2

– 1 x Legless Ropeclimb

– 2 x Pegboard

– 2 x Sled Pulls

– 3 x Lying Rope Climbs

Choose a movement that you find difficult but not impossible. This is a strength building segment of our programming so we will not be learning how to do basic rope climbs in this section. That will be for our skills day.

Part B

Metcon (Time)

4 RFT (13 min cap)

– 20 KB Swings (32/24kg)

– 15 Goblet Squats

– 10 Burpees

Rest 30 secs