Thursday: 033017 (1-4)


Warm-up:

Primary Squat Assistance: 3-6 Reps x 12-24 Total Reps
Tempo Squat

Primary Bench Assistance: 3-6 Reps x 12-24 Total Reps
Touch-n-Go Bench Press

Secondary Bench Assistance: 3-6 Reps x 12-24 Total Reps
Floor Press

Primary Deadlift Assistance: 3-6 Reps x 12-24 Total Reps
Deficit Deadlift

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Thursday: 102016 (1-2)


Warm-up:

Primary Bench: (Pick One) Work up to x2-6 @9 RPE
1-3 Board Bench Press:
Bench Press:
Floor Press:
Press:
Push Press:

MetCon:
4 RFT:

1. Primary Squat Assistance: (Pick One) Work up to x6-15 @8 RPE (Repeat)
Bulgarian Split-Squat:
Lunge:
Step-up:
2. 5 reps (Above Strength Exercise) (Use Calculator below to determine weight to use)

Post time and loads to comments:

spd-crossfit-calculator-metcon