CrossFit Class 4/2

Deadlift 5×5 @ 73-77.5%

Teams of 2  1:1

6 Rounds for Time

15/12 Cal Assault Bike or 11/8 Cal Echo Bike

20 Box Step Ups 70/50lbs  24/20″

Strength & Conditioning Class

3-4 sets of 5-7 Back Squats

5-7 DB Bench

5-7 Bent Over Row

3-4 sets of

5-7 SL RDL

5-7 BB Reverse Lunge

5-7 Weighted Pull Ups

3 Rounds for time

15/12 Cal Assault Bike or 11/8 Cal Echo Bike

20 Box Step Ups 70/50lbs  24/20″