TEMPO

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9/11/17 MONDAY CROSSFIT

A. Back Squat (3x3 at tempo)

3 seconds down, 3 second pause at the bottom, no bounce

Start at 70% and climb if possible to a heavy 3 with tempo

B. Bench Press (5x5 @ 70%)

Superset with 3-5 strict pull ups
*weighted pull ups if possible

C. Metcon (3 Rounds for time)

Every 3 minutes for 3 Rounds complete:

10 Burpee Box Jump Overs 24/20
15 KB Swings