CrossFit SPEED – CrossFit
Movement Prep
5 Minute AMRAP
12/9 Calories
10 Tuck Jumps
10 Banded Pull Aparts
Strength & Conditioning
Front Squat (10-10)
Front Squat (4-4-4-4)
Perform @ 77.5-82.5% of 1RM
Metcon
Metcon (Time)
8 Rounds For time
(Alternating Rounds)
15 Front Squats 60/40
12 Chest to Bar
9 Back Squats 60/40
6 DB Shoulder to Overhead 25/15
1 Rope Climb
Extras
Metcon (No Measure)
4×10 (each side) Single Leg Romanian Deadlift
4×10 (each side) Banded Straight leg Kick Back
4×10 Banded Rear Delt Fly
