WOD

CrossFit

Strength:

Back Squat
On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest

Followed by:

Every 2min for 10min
10 Thrusters 95/65
10 Bar Facing Burpees
*Record each round for time, goal is to sprint

Phoenix Fit

Skill/Strength:

Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps
Station 3 – Barbell Roll-Outs x 8-10 reps
Station 4 – Reverse Snow Angels x 15 reps

Followed by:

For time:
500 Meter Row
50 Wall Ball Shots
500 Meter Row