400m Run

2 Rounds-

10 Air Squats

10 Lunges

Squat Prep/Ankle Shoulder  Mobility

Strength:

Front Squat

1×3@ 65%

2×3 @ 70%

2×3 @ 75%

1×2 @ 80%

WOD:

3 Rounds for total reps-

0:00-2:00

Run 300m then ME DU

2:00-3:00

ME Push Jerk 75/55#

3:00-4:00

ME Pull-Ups

4:00-5:00 ME Hang Squat Cleans 75/55#

*5 min rest between rounds

Large classes- Work in partners- One partner does 5min work, while other partner rests, then switch.

This workout was done recently by Dan Bailey, 4x CrossFit Games athlete. You can watch the video and commentary of Dan completing this workout HERE

Accessory Work: