Strength:
Build to a heavy:
1 Rep Pausing Back squat (3 Sec)
1 Back Squat
-Then-
3 Rounds For Time:
30 WallBalls 20/14
20/14 Calorie Bike or Row
10 Single Dumbbell Box Step-ups (Each Side)
Dumbbell: 50/35
Box: 24/20
Strength: Build to a heavy: 1 Rep Pausing Back squat (3 Sec) 1 Back Squat -Then- 3 Rounds For Time: 30 WallBalls 20/14 20/14 Calorie Bike or Row 10 Single Dumbbell Box Step-ups (Each Side) Dumbbell: 50/35 Box: 24/20
Vette City CrossFit 