011417 – CrossFit

Warm-up
General Warm-up
Posterior Chain Mobility
Squat Prep

Strength
Low Bar Back Squat
3 reps @65%
3 reps @75%
3+ reps @85%

Go to form failure

Conditioning
Partner Up
3 Rounds Each, Relay Style:
10 Burpees
10 Thrusters (95/65)

1 Partner works, the other holds a hollow body position