Workout of the Day
STRENGTH
Pause Back Squat
8-8-8
Notes
Work up to a top set of 8 on the Pause Back Squat. Hold the bottom of each rep for a 2 count.
METCON
For Time:
Run 800m
30 Wall Ball Shots
Run 400m
20 Wall Ball Shots
Run 200m
10 Wall Ball Shots
Notes
This workout should be sub 14:00 with some folks performing it sub 10. If needed, scale the run volume to 400/270/130m
CrossFit Group Class Programming Template (WK1/9)
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