CrossFit
Main strength
E3 min x (6 sets)
odd min: back squat
even min: DB bent over rows* levels found below
1: 5x back squat @35%
5x each side DB box step ups- low box
2: 5x BS @ 45%
5x each side DB box step
3: 5x BS @ 55%
5x each side DB step up
4: 5x BS @ 65%
5x each side DB step up
5: 5x BS @ 75%
5x each side DB step up
6: 5+ reps BS @ 85%
step up;
Lvl6: 50/40
Lvl5 40/35
Lvl4 35/25
Lvl3 25/20
Lvl2 20/15
Lvl1 15/12
