WOD

CrossFit

Strength:

Back Squat

5 @ 70%
3 @ 75%
1 @ 85%
5 @ 75%
3 @ 85%
1 @ 90%

Followed by:

25-20-15-10-5
Russian KB Swings 55/36
Wallballs 20/14

RX+: KB 70/55, WB 30/20

Phoenix Fit

Conditioning:

Row 1000 M
20 Burpees Over the Erg
40 DB Thrusters

Rest until relatively recovered, and then…

Followed by:

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
L-Seated Dumbbell Press x 8-10 reps @ 2011
Rest 90 seconds