Monday the 6th

Evil

I.
Every 90s, (5 sets):
Back Squat
Set 1: 5 reps @ 50%

Set 2: 5 reps @ 60%

Set 3: 3 reps @ 70%

Set 4: 2 reps @ 80%

Set 5: 2 reps @ 90%

II.

Immediately followed by: 
Back Squat 3 x 10 reps @ 72%

II.
A.

Three Rounds:

14 Mason Twists (45/25 lbs)
7 Muscle-Ups

B.

Three Rounds

20 Wall Ball Shots (25/20 lbs)
15 Toes to Bar

(and then)

C.

30 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20″ box)

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Filed under crossfit, metcon, strength & conditioning, WOD

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