Wednesday

 Queen Latifa

Queen Latifa

*CrossFit Health

Wednesday

a) Strict Press

1x5 @75%

2x3 @85%

5x1 @92%

b) Amrap 9mins

15 Pullups

15 Pistol/ Box Pistol/ Banded

15 HSPU/ Box/ HSPU

c) 9 min ROmLWodL

3 Min Pigeon 1.5L1.5R

3 Min Childs P W Twist 1.5L1.5R

3 Min Scorpion 1.5L1.5R

*CrossFit Performance

Wednesday

Sumo Deadlift (superset)

4x8 65-70%

Box Dips

4x8 RPE 8 (weighted if needed)

Pairs 3RFT

40 Deadlifts @205/135

40 Box Jumps

40 Hspu

Acc:

2 Rounds

30 Back Extensions

20 UB Wall Balls

10 Strict Pullups

5 Strict Mucle Ups (band if needed)