091916 – CrossFit

Warm-up
General Warm-up
Squat Mobility
Squat Prep

Strength
Low Bar Back Squat
5 Reps @70%
3 Reps @80%
1+ Reps @90%

Go to form failure

Conditioning
Lurong Baseline WOD 2
As Many Rounds as Possible in 8 Minutes:
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead

Level 3: 185/125 (135/85 Masters)
Level 2: 135/85 (115/65 Masters)
Level 1: 65/35 (45/35 Masters)