Chris Speal and Heather Bergeron
CROSSFIT
STRENGTH:
Back Squat: 3-3-3-3-3 (the last round of 3 should be your 3RM)
Front Squat: 10-10-10 (the last round of 10 should be your 10RM)
Sumo Deadlift:
WOD:
AMRAP 1min:
Thruster (95/63)
Immediately followed by
AMRAP 6min:
5 Pull ups (Kipping or Butterfly or with a band)
10 Power Cleans (95/63)
15 Double Unders (or 45 singles if you cannot do double unders)
Post scores separately for each WOD
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