Wednesday: In Between...

CROSSFIT

STRENGTH

Back squat 5 x 5 reps

* Lift every 3 mins and build to heaviest 5 rep

CONDITIONING

AMRAP in 9 mins of:

12 Wall balls
3-6-9-12 etc.. CTB pull-ups 
24 Double unders 
* Continue adding 3 reps to the CTB pull-ups after each round.

FITNESS

On a running clock -

With a partner sharing equipment and adding on at each block:
20 Xplodes
20 Frogz
20 KB press
20 Mountain drops
20 Bear crawls (5m at 1 for 1)
then
30 Jump lunges
30 KB squats
30 Knee tucks
30 Romans
+ all of 20's
then
40 KB swings
40 Single leg v-ups
40 Bicycles (2 for 1)
+ all of 30's + all of 20's
then
50 / 30 Calorie row
(every 10 cals get out and do 10 burpees then go to a different rower)
+ all of 40's + all of 30's + all of 20's