WOD

CrossFit

Strength:

Tempo Back Squat (32X1)
6, 5, 4, 4, 2
Increase load on each set
3 Count Down, 2 Count Pause, Explode out of hole, 1 breath at top

Followed by:

Pullups
14-12-10-8-6-4-2
Thrusters 115/80
2-4-6-8-10-12-14

RX+: Ring Muscles ups 7-6-5-4-3-2-1, 135/95
Masters RX – 95/65

Phoenix Fit

Strength/Skill

5 Rounds NOT for time:
6 Box Jumps
8 Ring Rows
10 V-ups

Followed by:

4 Rounds for Time
400M Run
15 Hanging Knee Raises