CROSSFIT
Strength
Tempo Back Squat
3×4 @ 70% (4s Down/2s Hold/4s Up)
3×2 @ 80% (2s Down/1s Hold/4s Up)
MetCon
Drop Ladder 10-1 For Time of:
S2OH (75/115#)
Front Rack Lunge (75/115#)
Bar Facing Burpees
CROSSFIT
Strength
Tempo Back Squat
3×4 @ 70% (4s Down/2s Hold/4s Up)
3×2 @ 80% (2s Down/1s Hold/4s Up)
MetCon
Drop Ladder 10-1 For Time of:
S2OH (75/115#)
Front Rack Lunge (75/115#)
Bar Facing Burpees