A1) Back Squat 4x5 @ 90% of 5RM

A2) Ring Dips 4x10

10 Rounds

3 Strict Pullups

5 HR Pushups

10 Jumping Lunges

OHS position practice. Clean & rack behind the neck up to 90% of max

 

Back Squat 3 x 3 @ 85% of 1RM

be fast on the way up

 

Complete at 90% intensity

50 Wall balls (20/14 lbs to a 10’ target)

50 Chest-to-bar Pull-ups

50 One-legged squats, alternating

50 One-arm dumbbell snatches, alternating (50/70 lbs)

Faction Strength & Conditioning, home of CrossFit Memphis is a CrossFit training facility located in Cordova, TN. We serve the greater Memphis area including Germantown, East Memphis, Cordova, Bartlett and Collierville.  Our CrossFit group classes are designed to make you stronger, leaner and more athletic!  Our certified coaches design the workouts and teach you the exercise technique you need to get a fun, safe and effective workout in under an hour.  All you have to do is show up, we take care of the rest!  For more information contact Doug Larson at This e-mail address is being protected from spambots. You need JavaScript enabled to view it. .