Warm up
3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats
Back Squat
Every 4 min for 4 rounds
3 back squats at 82.5%
-- immediately into: 3 back squats at 80%
-- immediately into: 3 back squats at 70%
Note: Every 4 min, you will perform 9 reps. The last weight drop by 10% is intentional compared to 2.5% on the first drop.
Conditioning
Crossfit benchmark - "The Ghost"
6 rounds for max reps, 1 min per station
Row calories
Burpees
Double unders
Rest
Note: the clock does not reset, rotate immediately to the next station
EVF360
Part A
4 rounds:
10 barbell ab-roll outs
30 sec per leg single leg wall sits
15 med ball cleans 20/14 lbs
Part B
Crossfit benchmark - "The Ghost"
6 rounds for max reps, 1 min per station
Row calories
Burpees
Double unders
Rest
Note: the clock does not reset, rotate immediately to the next station