Back Squat, Metcon

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Palo Cedro CrossFit – CrossFit

Warm-up

25 Banded Air Squats

25 Monster Walk Steps

25 Banded Glute Bridge

25 Sumo Steps each direction

Review

Review how to dump bar off your back. Demo and cover mechanics

Back Squat (10,8,6,5,4,3,2,1,1,1)

Build to a heavy single following the rep scheme! Coach must watch your heaviest!

Metcon (Time)

100 DU’s

50 Front Rack Lunges (95/65 (Total)

100 DU’s