Same as yesterday, focus on full depth squats, and work on getting push ups chest to the ground full extension at top.
5 min cumulative plank hold
REMEMBER IT IS DELOAD WEEK AND WE WILL BE ONE REP MAXING NEXT WEEK!!!
5-5-5 warm up
5-5-5 @ 65/75/85%
4x20 unbroken - pick your weight that allows for full pull in the glute hamstring tie ins, but you are able to be quick with the hips and squeezing of the butt at the top!
100 double unders
50 KB swings 24/20kg
25 thrusters 42.5/30kg
This metcon is FAST, you should have the taste of CrossFit in your throat when you are done - NOT quite FRAN, but close :-)