5/18

Unrated – Level 3

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Warm-up

6:00

5 strict pull ups

5 push ups

10 Cossack squats

Strength

Back Squat (3×10 start light)

Continue to stay light. This is the perfect opportunity to rebuild any lifts. We have upped the reps this week but kept the sets low. Focus on form and mechanics

Metcon

Metcon (AMRAP – Reps)

4 rounds:

1:00 any machine

1:00 box jumps

1:00 wall balls

1:00 rest

Score is total calories accumulated during the 4 rounds. If possible, choose 1 machine and stay on that machine.

You may opt to run 100m shuttle sprints instead of machine work.
Be smart, move at your pace.