Up and Back

CrossFit tri-cities 60174

CrossFit 333 St. Charles IL up and back

Strength/Skill

Back Squat

1*5 @70%

1*3 @80%

1*1 @90%

Front Squat

3*5@ 50% back squat max

WOD – Up and Back

For time:

Buy-in 50 air squats on med ball

4 Rounds For Time:

-7 T2B

-14 Wall Balls 20#/14#

-21 American KB Swing 53#/35#

Cash-out 50 air squats on med ball

Midline

1-one minute plank hold