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)