WOD

CrossFit

Strength:

Back Squat
Every 2 minutes, for 10 minutes:
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
2 reps @ 90%
4-6 reps @ 85%

Followed by:

AMRAP 12:
2 Push Presses 115/80
2 Toes to Bar
2 Box Jump Overs 24/20
4 Push Presses
4 Toes to Bar
4 Box Jump Overs
…
Up by (2’s) until finish

Phoenix Fit

Strength:

Deadlift
6-4-4-2
Tempo (2111)*
*Two second descent, One second at bottom, One second up, One second at top

For Time:
25-20-15-10-5
Push ups
Calorie Row
Hanging knee raises