Wednesday July 5th 2017

CrossFit

Skill/Strength

HSPU to 9RPE, then 20% Drop, 15 Min Cap

*If you cannot perform at least 5 HSPU, perform this in set of Strict perfect Push-Ups

Conditioning

Front Squat

1-10-1-20-1-30 reps

*Individual Loads. You may change weights in each set, record your weight for that set. You only get one attempt at each set. However you get 3 single rep attempts, and the 10-20-30 are sequential, so you should have a good idea