Part A, For Load: 

Back Squat –  4 x 1, Building.

– Start 1-2kg on from the last 3×3 day & try to build the weight through each set.

-If you weren’t in for that last week of the 3×3’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

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• 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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