Crossfit

A) Back squat:
3×3 reps tempo 3311 (3 seconds down-3 second pause).
Then 3×8 (no tempo) @70-75%
*30 minute cap
B) 10 minute AMRAP:
10 alternating db snatches (50/35lb) -10 hand release pushups-10 box jumps (24/20″)

WOD NOTES

This is the last week of these back squats. The main focus of today is on the heavy squats. If you can’t keep the pause tempo at these percentages, take it down to 65-70%. The squats will take up most of class and then we will finish with a simple AMRAP to get the heart rate up a bit!