WOD

CrossFit

Strength:

Back Squat
Every 3min for 15min
1x 10sec Paused Back Squat
2x Tempo Back Squat (51×1)
3x Back Squats

Followed by:

“Running Randy”
3 Rounds
25 power snatches 75/55
400m run

Phoenix Fit

Strength/Skill:

Back Squat
4 sets
8 Reps (Tempo 32X1)
3 Second descent, 2 second pause at bottom, eXplode up, 1 second breath at top

Followed by:

Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds