CrossFit

STRENGTH
3 sets, each for time:
12 Back Squats @ 55-65%
Rest 3:00 between sets

The goal is to perform the entire set as fast as possible while maintaining sound mechanics and depth.

Stimulus: Stamina
Rest: As Prescribed

WOD
EMOM 5 Minutes
X Burpees to 6″ target

Rx: 20+
Intermediate: 15-19
Beginner: 10+

Athletes choose a challenging number to attempt to repeat each minute for 5 minutes.

If you fail to complete your chosen number of reps at any point, perform as many burpees as possible in the remaining time.

Score is total repetitions completed.

Feel: Cardio
Pacing: Sustain