Part A, For Load: 

 

Back Squat -  4 x 1, Building.

- Start 1-2kg on from the last 3x3 day & try to build the weight through each set. -If you weren't in for that last week of the 3x3's then check back on your numbers from the previous two weeks: Wk1. Wk2. -Today try to equal your existing PR, but we ask that you do NOT attempt to beat it. The CrossFit Total is next week. Save it for then!! - These are Heavy Singles. Treat them as such. Brace properly. Keep Tight & Hit Depth! .

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WoD, For Time:

In Pairs,

50 - 30 - 10 Calorie Row .

• Each partner will do all the work. P1 does the 50; P2 does 50. Then 30/30. Then 10/10. Work hard!

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Post only your best load from Part A and Post time with your teammate to comments.

Photo Cred: Bich J

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