Strength
Back Squat 1×5 (80%), 1×3 (85%), 1×2 (90%), 3×1 (95-100%), 1×5 (85%)
Conditioning
15 Min AMRAP
4 Power Clean 185/115lb (65% of 1RM)
8 Behind The Neck BB Lunges 185/115lb
12 Burpees
Midline
3x ME L-Sit, GHD Hold, Weighted Plank
Announcement: There will only be 2 classes this Friday (5:30am, 5pm). No classes this Saturday due to the Mid Atlantic CrossFit Games Regional!
6pm class