CrossFit Conifer – CrossFit

Warm-up (No Measure)

3 Rounds:

20 Jumping Jacks

10 PVC Pass-Throughs

10/10 Plank Shoulder Taps

5 Tuck Jumps

Metcon (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Bike or Row

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Bike or Row

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

Back Squat (1 x 2)

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

*Percentages Based Off 5RM Back Squat*