CrossFit Workout of the Day

every 90s x 5 rounds
5 back squats @ 55-70%

squat intent – to move load with speed out of the hole.

– if the bar+hips+shoulders are not eccelerating aggressively out of the hole the load is too heavy for today’s intended stimulus.

3 rounds for time
800m run
30 american kb swings 53/35

– sub 40/28c bike for run.
– run and bike should not exceed 4.5/5ish minutes

Accessory Work
foam roll calves, quads, and hips for remaining time left in class.