CrossFit727

Warm-up

Weightlifting
Tempo Back squat ( 4:0:3:0) (3 x 6 )
3 sets

*4 sec decent, no pause at bottom, 3 second ascent, no pause at top
* record you heaviest lift.
* Add weight from last week but, Focus on actually sticking to the tempo over adding heavy weight

Metcon
Metcon
2 rounds of

2 sets
21 dumbbell front squat 1x 50# / 1×35#
14 toes to Bar
7 Overhead squats 115/80

rest 4 min

Target Time: 5:30
Time Cap Each Round: 8:00

RX+ 2x 50/ 2x 35#
Overhead squat weight: 135/95

Masters: 35/20# DB, 75/65

* perform 2 sets then rest 4:00 before performing 2 more sets