Lithium CrossFit – CrossFit
Warm-up
-Glute Activation
– Squat University Warm-up
Weightlifting
Back Squat
1×10 w/ empty bar
5×3
(Building to Heavy 3 should be around 85% of 1RM)
Metcon
()
Partner WOD (1/10/20) (Time)
Partner A will preform:
10/7 Cal Row
12 Alt DB Snatch (50/35)
14 Wallball
100m Run
Partner B will preform the same thing once A finishes.
(This continues until each person has completed this 5 times)