**See programming notes from Monday in regards to Crush Games workouts

Warm-up:

200m run, then 3rds of:

5 nose to wall squats, 6 push-up to spiderman

Strength:

Back Squat

5×70%, 5×75%, 4×80%, 4×85%, 3×90%, 5×75%

WOD:

“Chip Away Amateur” 10min time cap

30 Burpees

50 One-Arm Dumbbell Ground to Overhead

40 Box Jump Overs

30 Split Squat Jumps

Males only: 20 Toes-to-bars

Females only: 20 Knees-to-arms

Males only: 10 Pull-ups

Females only: 10 Toes-to-bars

“Chip Away Rx” 10min time cap

80 Double-Unders

50 One-Arm Dumbbell Ground to Overhead (35/55)

40 Box Jump Overs (24/30)

30 Alternating Weighted Kettle Bell Pistols (26/35)

25 Pull-ups

Males only: 5 Muscle-ups

Females only: 20 Toes-to-bar