Back Squats, Lunges, Arch Rocks, Wall Balls 05.01.2017

Seaward CrossFit – CrossFit

ALL: Back Squat (6 X 3 @22X1 at roughy 90-95% of your 5RM )

ALL: Metcon (AMRAP – Reps)

3 rounds for reps:

1:00 stations:

KB front rack lunges (in place) (1.5/1×2)

Arch Rocks

Wall Balls (20/14)

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