Warm-up:
Primary Squat: 65% x 4-8 reps x 16-32 total reps
Reverse Lunge
Primary Bench: 65% x 4-8 reps x 16-32 total reps
Bench Press
Secondary Bench: 65% x 4-8 reps x 16-32 total reps
Press
Primary Deadlift: 65% x 4-8 reps x 16-32 total reps
Pendlay Row
SPD CrossFit 