Crescent City Crossfit – GRETNA FITNESS
Back Squat (20 rep MAX)
Work up to a heavy weight that you ca n successfully complete 20 reps unbroken. The focus here is an all or nothing mind set. Go too heavy and you will not be able to complete the 20 reps. Go light and you will not get a good workout in.
Metcon (AMRAP – Reps)
Max Rep Wallball Shots
for sots presses, start at the bottom of the squat and proceed to military press untill sets are completed