Strength:
1) 7×3 Back squat @ 70%
2) 5×3 Front Squat @ 70%
20min time limit
Notes:
Do 3×3 warm-up for back squat then do all remaining sets of 3 at 70%. Do not go up stay at 70%. Immediately after do 5×3 front squat. You will be warmed up so should be able to go right into them.
Conditioning:
5 Rounds
100′ Walking Lunge, w/slam ball over head
15 Ball Slams
14min time limit
Zach: Sponsored CrossFit Golden/Lakewood athlete.
Team: Colorado Sabertooths Lacrosse Team.