
CrossFit
SKILL WORK
EMOM 16 Minutes
1 Tempo Pause Back Squat
Perform a 3-second count
on the way down, a full 1- second pause,
and then stand
Start at around 65% and
add weight each set
METCON
12 Rounds
15 Double Unders
1 Power Clean 185/125lbs
BARBELL
Bench Press
10-8-6-4-2
Revers Hypers
10-10-10-10
DB Stiff Leg Dead Lift
8-8-8