CrossFit South Bend

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Amateur

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Collegiate

1. Squat 5 RM (rest 3-5 minutes)
During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″
2. Squat 5 RM (rest 3-5 minutes)
During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″
3. Squat 5 RM (rest 3-5 minutes)
During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″
*you can add weight, take off or stay the same for the 5 RM’s
Close Grip Bench 5 RM

Conditioning

“7 Minutes Left, Down by 6”
Complete 2 rounds:
1 minute 55/35 lbs DB Push Press – Max reps
Rest 1 minute
1 minute 50/35 lbs Weighted Pull Ups – Max reps
Rest 1 minute
1 minute Row – Max calories
Rest 1 minute
1 minute Burpees- Max reps
*Rest 1 minute between rounds.