Booty pump!

CrossFit 1855 – CrossFit

Weightlifting

Back Squat

Tempo Backsquat 3-1-0 (three second eccentric, 1 second pause, explode up)

4 sets of 6 reps @ 65-70%

Front Squat

3 sets of 8 reps @ 65-70%

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 min

15 Goblet squats 53/70

15 KBS 53/70

15 Box Jumps 20/24

Finisher

Metcon (No Measure)

Accessory

4 sets of 12 reps dumbbell Bulgarian split squats

4 sets of 12 reps Romanian deadlift (not touching the floor)

4 sets of 20 hip extension

filed under: WOD