MobTown CrossFit – Kong Conditioning

Weightlifting

BTN Strict Press + BTN Push Press + BTN Push Jerk

3 Strict Press BTN + 3 Push Press BTN + 3 Push Jerk BTN @ 5/10 RPE

3 Strict Press BTN + 3 Push Press BTN + 3 Push Jerk BTN @ 6/10 RPE

2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE

2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE

2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE

*BTN = Behind the Neck

Back Squat

5×3 Back squat @ 75% 1 RM

Front Squat

10×3 Front Squat @ 80% 1RM

Weighted Sit-ups

3 Sets (Not For Time)

15 Weighted Sit ups (hold bumper plate overhead)

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