Back Squat
CrossFit Return – WOD
g1: Back Squat (4 x 8 )
10 x Ring Rows (2 Secs Tempo, with 2 secs Pause at top of Rings)
4 x KB Reach Throughs E/S in Plank
Back Squat (5 x 5 )
In 18mins
5@75%
3@80%
3@85%
1@90%
5-8mins
then 2 x 10 @ 75%
Same as G1 , superset
Metcon (Time)
5RFT (12min CAP)
20 Overhead Lunges (20/15)
10 Bar Hop Burpees
5 Hang Power Cleans (60/40)