Front or OH Squat 5 x 4. After each set perform 2 Max Effort Depth Jumps
Pull-up Variation 5 x ME
EMOM 10 Minutes
If you get caught, rest through the next minute and continue.
Each round the KB Swing goes up 1 repetition.
Performance/Sport: 3 Push Press, 4 Back Squat #95/#63
Competition: 3 HSPU, 4 Front Squat #95/#63
Beginner Crossfit Class
Warm up barbell complex: 3 rounds 5 RDL, 5OH Press, 5 Back Squat. Warm up gymnastics push-ups, v-ups. Unweighted Windmills
(A) Learn Back Squat and Front Squat (B)Back squat 5 x 5 towards relative max
Learn/practice KB Swing, Pull-ups.