Fall Strength Program

Comanche CrossFit – CrossFit

Metcon (Time)

Test 1 Mile Run

Strength

Front Squats

5X7 @ 70% of 1 RM Clean

Pause Jerks

Hold Dip for 3 Second

work to 80% of 1 RM Split Jerk

Rack Hold

3 Set of 10 Second Holds @ 130% of 1 RM Front Squat

Metcon (Time)

200 Double Unders

100 Kettlebell Swings

50 Burpee Box Jumps