Warmup:
-Greg Amundson's CrossFit Warmup
CF Football Strength:
Back Squat:
-135x5
-185x4
-215x3
-265x2
-300x1
-262.5x3x5
Split Jerk (warmup for presses):
-85x5
-115x3
-135x3
-170x2
-190x1
Strict Press:
-110x3x5
CF Football Conditioning:
-40 yard sprint every 30 seconds for 6 minutes, rest 5 minutes, then...
-50 Ring Dips
-100 Toes to Bar
16:33.
I broke up the work into 10 rounds of 5 ring dips and 10 toes to bar. The dips were all unbroken, but the T2B crushed my soul and shredded my hands. Back squats are brutal too right now.
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