Warmup
5 Minute Spealler Warmup
Shuttle Run or Run 200m
1 Round CrossFit Warmup
Shuttle Run or Run 200m
Double Under/Row/Mobility
Strength
Back Squat
5-3-1+
(75%-85%-95%) of 90%
Click here to get your weights.
WOD
From CrossFit.com 121113
7 Rounds
12 Thrusters 75/45
9 Toes to Bar
200m Run with 20lb WB
Compare to 121119