WOD

CrossFit

Strength:

Back Squat
5 reps @ 65-70%
3 reps @ 75-80%
1 rep @ 85-90%
Rest 3 minutes

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%

Followed by:

AMRAP 12:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with DB Goblet Hold

Phoenix Fit

Strength:

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

Followed by:

4 sets
15 Push ups
10 DB Deadlift
1:00 Max Calorie Bike
1:00 Rest