Firday October 9th

Today starts with controlled back squat work focused on position, tension, and consistent bar speed as you prepare for heavier testing ahead.

The conditioning combines wall walks, biking, and wall balls in repeated intervals. The goal is to move hard but stay consistent, using efficient transitions and choosing a pace you can repeat from round to round.

CrossFit fact: Interval training lets you push at a higher intensity while still getting built-in recovery. That combination is great for developing both conditioning and the ability to repeat hard efforts.

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