CrossFit 1855 – CrossFit
Weightlifting
Back Squat
Tempo Backsquat 3-1-0 (three second eccentric, 1 second pause, explode up)
3 sets of 4 reps @ 70-75%
Back squat no tempo (for speed)
2 sets of 4 @ 75%
Metcon
Metcon (Time)
For time:
42 Wall ball 14/20
21 power snatch 65/95
30 Wall ball
15 power snatch 65/95
18 Wall ball
9 power snatch 65/95