W4D32

Cleveland – CrossFit DTF

Warm-up
1. “27 Squats”

Then:
Run 400-meters
30-45 seconds per movement/leg of: Couch Stretch + In-step Stretch + Pigeon
10 (ea. side) Front Lunge + Reverse Lunge + Side Lunge

– Re-test “27 Squats”

Barbell
2. Back Squat 5×1

Conditioning
3. For time.
21-15-9 Wall Balls 20/14 to 10’
15-9-6 Deadlifts 255/205
9-6-3 Bar Muscle-ups/CTB Pull-ups

1: (No Measure)

“27 Squats”

Then:
Run 400-meters
30-45 seconds per movement/leg of: Couch Stretch + In-step Stretch + Pigeon
10 (ea. side) Front Lunge + Reverse Lunge + Side Lunge

– Re-test “27 Squats”

2: Back Squat (5×1 increase)

3: Metcon (Time)

For time.
21-15-9 Wall Balls 20/14 to 10’
15-9-6 Deadlifts 255/205
9-6-3 Bar Muscle-ups/CTB Pull-ups