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STRENGTH:
Back Squat
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
Rest as Needed Between Sets
WOD:
20 Minute Assault Bike
On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
8 Double Dumbbell Front Squats (50’s/35’s)
POST WOD:
200m Walk or easy cardio
Foam roll quads, hamstrings and lats
CrossFit Reserve 