North Raleigh CrossFit: 04/06/15

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Strength

Back Squat:
1×3 @ 70%, Rest 90 sec
1×3 @ 80%, Rest 90 sec
1×3 @ 85%, Rest 90 sec
1×3 @ 85%, Rest 90 sec
1×3 @ 75%, Rest 90 sec

Conditioning

AMRAP 15:

1 Ground To Overhead (115/75 lbs)**
5 Strict Pull-ups
10 Push-ups
15 Air Squats

 **NOTE: Rd 1 = 1 GTO, Rd 2 = 2 GTO, Rd 3 = 3 GTO… Continuously building each round

Midline/Stability

Pallof Press:
3 sets each side with a 10 sec hold