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Last week of box squats

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CrossFit PFT – WOD

Box Squat (12×2@75% of box squat )

30-45 seconds rest.

Focus on speed.

Sumo Straight Leg DL (3×12)

Metcon (AMRAP – Reps)

With a 16 minute clock:

Minute 1: Max Cal Assault Bike

Minute 2: Rest

Minute 3: Max Rope Climbs

Minute 4: Rest

Minute 5: Max Cal Rower

Minute 6: Rest

Minute 7: Max Reps Ring Muscle Ups

Minute 8: Rest

Repeat the same sequence.
Total reps for score. Post reps for each exercise in comments.

Weighted Sit Ups (5×3- Work to a 3RM)

DB or Barbell

Upper body work and death by

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CrossFit PFT – WOD

Push Press (5×3- Increasing to 3RM)

Strict Pull Ups (5xME- superset with push press)

Metcon (Weight)

3 Sets of:

10 Barbell Floor Press

10 Pendlay Rows

*Use the same weight for each exercise

Metcon (AMRAP – Rounds and Reps)

Death by 10m Sprint

1 the first minute

2 the second

3 the third…

Increase until you cannot complete the number of reps in the minute.

Last run of the year?

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CrossFit PFT – WOD

Box Squat (12×2@70% of Box Squat )

30-45 seconds rest.

Focus on speed.

Glute Ham Raise- Bend at waist (3×10)

Bend at the waist to lower torso. Upper leg does not move.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (No Measure)

100 Banded Good Mornings