By Garry Dubbs On Wednesday, August 09 th, 2017 · no Comments · In

Pandion Performance Center – CrossFit

Front Squat (5@45%, 5@55%, 5@65%, 3@75%, 2x@80%)

Back Squat (2 EMOM for 5minutes @ 65%.)

This is strength power work. Be explosive.

Metcon (Time)


800m run

1:00 rest

Faster than mile pace

Metcon (No Measure)


ME KB front rack lunges


Couch stretch

Banded hamstring

Deep squat wall stretches


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