Friday Schedule
CrossFit: 5:30/6:30/730/8:30/9:30/Noon/4:45/5:45
High Fitness: 6 AM

CrossFit Workout
SWOD
On the 2:00 x 5 Sets:
1 Pausing Overhead Squat (2 Seconds in Bottom)
1 Overhead Squat

Set 1: 60% 1RM Overhead Squat
Set 2: 65% 1RM Overhead Squat
Set 3: 70% 1RM Overhead Squat
Set 4: 75% 1RM Overhead Squat
Set 5: 75-80% 1RM Overhead Squat

WOD
“Helen”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

At-Home YouTube Workout: https://youtu.be/MPig1eVztDM
3 Rounds For Time:
400 Meter Run
30 Single Arm Russian Dumbbell Swings (50/35)
12 Strict Pull-ups or 24 Bent Over Rows