Back Squat 3-3-3-3-3

*Use the heaviest weight you can for each set.

Rest as needed between sets.

Complete the following for time:
50 Assault bike calories
40 Power cleans (M: 115 lbs, W: 75 lbs)
30 Push jerks (M: 115 lbs, W: 75 lbs)
20 Clean & Jerks (M: 115 lbs, W: 75 lbs)
10 Burpee Bar Muscle Ups


A) EMOM x 10
Odd: 5 Wide grip bench press
Even: Rest

B) 3 Super sets of:
10 Diamond push-ups
10 Decline push-ups
10 Dips

C) 3 Super sets of:
12 Weighted sit-ups
24 4-count Bicycle crunches

Fall Lifestyle Challenge Athletes
Hydrostatic Testing Day 2

Please make sure you show up at least 5 minutes early to your hydrostatic testing appointment. Jolen has appointments all day and we need to stay on schedule. Thanks in advance!

Challenge Info Meeting
TONIGHT  at 7pm

We will hold our information meeting at 7pm tonight. If you have any questions about the Challenge standards, rules, etc. please attend the meeting. We will try our best to cover all questions you may have. This will also give both teams an opportunity to introduce each other within the group. You won’t want to miss out!


CFIV athletes, the following classes have been canceled tonight due to our Challenge meeting:
7pm CrossFit
7pm Fundamentals