Thursday
Back Squat (5-5-5+) 65-75-85%
Percentages are based off of 90% of one rep max

Metcon (AMRAP – Reps)
15 Min EMOM
Min 1: 10 Wallballs
Min 2: 15 KB Swings 53/35
Min 3: 20 Abmat Situps
The last round through is a 1 minute AMRAP of each movement

#crossfit #wod #crossfit305 #crossfita1a #stirlingroadcrossfit #worldsbestgyms #fitness #fitlife #miami #miamibeach #gymbro #doubleunder #kettlebell #abs #6pack #AMRAP #EMOM #wallballssuck #dudeswholift #sweatlife #squat #strength

photo cred 📸: @garavsmurphy