Back Squats and Push Presses

CrossFit FTM – CrossFit

Warm-up

Back Squat Warm Up (No Measure)

Run, Row, Ski or Bike 400 m

Pigeon toes – 1 min/side

Upward Dog – 1 min

10 Empty Barbell Back Squats

5 Back Squats @ 50% of Max

Go to working weight.

Strength

Back Squat (1 rm in 15 minutes)

Push Press (5×5 @ 80% of 1 rm )

otc

0:00, 1:30, 3:00, 4:30, 6:00, 7:30

Metcon

Metcon (Time)

For Time (12-14 min cap)

3 Rounds

400m Run

15 TTB

5 Squat Cleans 155/105