WOD

CrossFit

Strength:

Back Squat
7 @ 65%
5 @ 75%
3 @ 85%
7 @ 70%
5 @ 80%
3 @ 85+%

The last three should be a heavy for the day

Followed by:

21, 15, 9:
Dumbbell Thrusters
Dumbbell Box Step-Overs 35/20

RX+: DB 50/35

Phoenix Fit

Strength:

In 10:00
Deadlift
Work up to a heavy set of 3 Touch N Go Deadlift

Followed by:

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 350 Calories Row
Station 2 – 60ft Walking Lunges with KB/DB Farmer’s Carry (heavy)
Station 3 – 20/15 Calories of Assault Bike