PRIMUS CrossFit Orlando

Monday, 7-27-2020

Weightlifting:
Based off of 90% of your (calculated) 1RM plus 5-10 lbs.

Squats:
Set 1 – 5 @ 75%
Set 2 – 3 @ 85%
Set 3 – 1+ @ 95% (AMRAP)

Metcon:
4 rounds
12 Plyo push ups 45/25 (scale: lower plate or no plate)
10 Box Jumps 24/20
6 T2B
2 Squat Cleans (70-75% of 1RM)
200m run

Cash Out:
4 rounds x 1:00/:30
5 burpees, plank rest of minute
Rest :30

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