16
Apr
Wednesday, April 17, 2019
![](https://ballstoncrossfit.com/wp-content/uploads/2017/10/EA0DD19E-A884-4C2B-B113-B493DCA1A86C-1024x731.jpeg)
Strength:
Back Squat:
10@65-70%
2×10@70-75%
10+@75-80%
Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
Conditioning:
For time
Run 600 meters
10 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
Run 400 meters
20 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
Run 200 meters
30 S.A. Dumbbell Box Step Ups (50/35) (Fx: 35/20) (24/20)
15:00 Cap
*Athlete can hold dumbbell any style on step ups