E)

Strength:

Pause Back Squats: 3×5 @65%+

Then

Back Squats: 3×5 @75% +

Conditioning:

FT:

20 FR Walking Lunge Buy In*

5-4-3-2-1

MU

Box Jumps (36/30)

Rest 2mins

1-2-3-4-5

Box Jumps (36/30)

MU

20 FR Walking Lunge Buy Out*

F)

Strength:

BTN Strict Press: 3×10

Push Press: Build to heavy 5 rep

Conditioning:

6RDS:

5 TNG Power Snatches (must be UB)

200m Run

The post E/F appeared first on CrossFit Hierarchy | Forging Elite Fitness | Washington, DC.