**Max week!! If you miss a lift this week, we will have a make up day on Friday. Make sure to write your maxes down, as we will be using the numbers for upcoming strength cycles.
WARMUP
10 min AMRAP
1 min cardio
10 leg swings
10 air squats
3 inchworms
3 burpees
10 Samson Lunges
Then..
BB Warmup
STRENGTH
20 min to establish
1 Rep Max Back Squat
*Make sure you have a spotter! Or are comfortable bailing the bar!
WOD
3 RFT
21 cal bike
15 burpee
9 front squats from the rack (Rx+ 185/125) (Rx 135/95) (Fit 95/65)
*Goal: sub 12
STIMULUS:
Duration: Moderate
Weight: Heavy
Skill: Moderate
Volume: Low
OPTIONAL POST WOD
200m Sandbag Zercher Carry x 2
CrossFit Reserve 