Monday February 4th

CrossFit Boathouse – CrossFit

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Prep/Skill

squat prep

hip medley

couch stretch (90s each side)

Warm-up

3 rounds

12 cal row

6 bus driver squats

12 abmat situps

Strength

Back Squat (3 x 3)

3 @ 75%

3 @ 85%

1 rep max attempts

superset with

weighted chin-ups

shoot for a heavy 1 or 2 rep today

Metcon

Metcon (Weight)

DYNASTY

with a partner

6 rounds

11 power cleans (185/135)

12 front squats

26 pull ups

54 push ups

87 double unders

L3: (155/105)

L2: (135/95)

L1: (115/75)

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