Warm Up
3 Rounds
8 Pause Squats
8 Spider Lunges
8 Alt Samson Lunges
8 Alt Dead Bugs
 
1:30 Single Leg Flexion/side
 
Strength
Pause Back Squat (30 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 5×5 at same weight

Met Con
In teams of 3
3 Rounds, follow the leader 
400 M Run
21 Wall Ball
12 Front Rack Lunges (M:95/75/55, W: 63/53/35)

Reminder:

MACC 2019 CFDC Teams Schedule Link: http://crossfitdc.com/2019/04/11/macc-2019-cfdc-teams-schedule/

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