CrossFit

SKILLZ
EMOM 15 Minutes
1 Tempo Pause Back Squat

Start no heavier than 50% and only increase weight if mechanics are sound and full depth is achieved.

Tempo/Pause: 3-seconds down, 1-second pause, stand up fast

Stimulus: Heavy
Rest: As Prescribed

WOD
10 Rounds
30 Double Unders
8 S-DB Step Ups 70/50lbs to 24/20″

Feel: Cardio
Pacing: Sustain