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Components

Back Squat

Metcon

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Workout

CrossFit - Thu, Oct 24

Warm-up

2 sets:
25ft Lizard Crawl
10 Dynamic Air Squats

8:00 AMRAP
10 Cossack Squats
10 Russian KB Swings
5 Back Squat (Build in weight)

Back Squat (5 sets x 5 Back Squats (80%)
-Complete a set every 2:15-)

Back Squat

Metcon (Time)

For time, witn a partner:
80 Wall Balls (20/14)
20 Synchro Line Facing Burpees
60 Wall Balls (20/14)
15 Synchro Line Facing Burpees
40 Wall Balls (20/14)
10 Synchro Line Facing Burpees

Split the Wallball reps as needed, do the Burpees together.

Durability

Quad smash

Couch stretch

Twisted Cross stretch

Want to see some of these movements in action? Check out our .