12/8/15Strength:
Back Squat:
-Warm up then, 5 reps @ 65%, 5 reps @ 75%, 5+ reps @ 85% (Last set is a for max reps)
Conditioning:
5 Rounds – Every 90 seconds, complete:
150m Row
Max rep Box Jumps (24/20)
-Rest 1 min between rounds
12/8/15Strength:
Back Squat:
-Warm up then, 5 reps @ 65%, 5 reps @ 75%, 5+ reps @ 85% (Last set is a for max reps)
Conditioning:
5 Rounds – Every 90 seconds, complete:
150m Row
Max rep Box Jumps (24/20)
-Rest 1 min between rounds
crossfitfullforce.com 