From Outlaw CrossFit
STRENGTH/CONDITIONING:
1 x 20 Back Squat @ 70% of 1RM
*Absolute max set. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit proper depth with every rep. Do not rack the bar until all reps are completed.
*15 overhead walking lunges with a 45# plate are assessed for everytime the bar is racked. They are to be completed immediately after the squats. Complete them as quickly as possible.
MET-CON:
3 rounds for total working time:
20 Push press, 95/65
20 HR push-ups
20 Pull-ups
-rest 2 minutes after each round.
Post back squat weight, walking lunge penalties, and time to comments.
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