Functional Fitness

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We’ve got a couple more weeks of tempo/positional work before we transition into a strength block.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Strength

Tempo back squat (2221) 5x3

B. Accessory

Weighted chin up 3x8
BB good morning 3x12
Dragon flag 3x6

C. Conditioning

Row 10x500m, rest 1:00 between

D. Metcon

For time:
30-20-10
Deadlift (225/155)
Burpee box jump over (24/20)

E. Gymnastics

8 AMRAP
2-4-6... bar MU
20-40-60... DU

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#cronusfit #rltw #besomebody #earnit #paytheman