Back Squats and Burpees

CrossFit FTM – CrossFit

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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 (5×2 @ 85% of 1 RM)

Back Squat (2×5 @ 70%)

Metcon

Metcon (Time)

For Time (7 min cap)

50 Burpee Box Jump Overs

25/18 Cal Bike, Row, or Ski
this is a burner, go FAST!

Metcon (AMRAP – Reps)

3-5 Rounds

1min: Max Effort Cal Row

1min: Max Effort Cal Ski/Bike

1min: 10m Shuttle run

1min: REST
score here is total number of calories + total number of down and backs for shuttle runs