Check the chart at the whiteboard for the reps!

Max effort front squat
(5-4-3-2-1)-1-1-1
2min rest

Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

In 10 minutes:

3 x 8-12 single arm press with a dumbell or a kettlebell

Every 2:00

Goal is to add weight every week or start @ 50% of 1RM Back Squat

3x

1) 6 x Front Squat
2) 8 x Back Squat
3) 10 x Step Back Lunge

EMOM for as long as possible:

7 Thrusters, 75/55lbs
7 Pull ups
7 Burpees

Scaled+
EMOM for as Long as Possible
5 Thrusters (75/55 lb)
5 Pull-Ups
5 Burpees

Scaled
EMOM for as Long as Possible
3 Thrusters (75/55 lb)
3 jumping pull-ups
3 Burpees

With partner

• accumulate 4 minutes of weighted plank per person (AHAP)

for 25min
2 x hi-hang power snatch + 1 x overhead squat

"Nicole"

As many rounds as possible in 20 minutes of:

Run 400m
Max Rep Pull-ups

Scaled:

Run / jog / row 200m
Max Rep heavy / feet elevated ring rows

INTENDED STIMULUS
Classic CrossFit benchmark.
First time showing up in CAP.
5+ reps every round.
Complete each run in 2:30 or less.
Perform 6-7 total rounds.

On the 90 seconds, for 15 minutes:

• 2 power cleans (start with moderate weight)

For time (You go, I go)

• 120 cal Row
• 100 Russian swing 24kg/16kg
• 80 Pull up
• 60 Thruster 40kg/25kg
• 40 Toes to bar

TIMECAP: 30min