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October 2, 2014

Row 500m
CrossFit Warm Upx2

Squat Progression and Hamstring Mobility

Strength: 12 min EMOM
Min 1: 3 Back Squat
Min 2: 3 Deadlift
Min 3: 4 Back Squat
Min 4: 4 Deadlift
Min 5: 5 Back Squat
Min 6: 5 Deadlift
Min 7: 6 Back Squat
Min 8: 6 Deadlift
Min 9: 7 Back Squat
Min 10: 7 Deadlift
Min 11: 8 Back Squat
Min 12: 8 Deadlift


Weight should go down by 5-10# every min. Sets should also be performed unbroken. find values starting with a five rep max.

WOD: 5 Min AMRAP
Total number of Burpees
Lateral Facing Burpee then,
Reverse Burpee over the bar

Repeat as many times as possible.

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