Strength:
Work up to a Heavy 2RM Back Squat
then:
Metcon:
RED (RX):
For Time:
30 Back Squats (225/135 lb.)
1-mile Run
WHITE:
For Time:
30 Back Squats (155/105 lb.)
1-mile Run
BLUE:
3 Rounds for Time:
15 Back Squats
400-m Run
Strength:
Work up to a Heavy 2RM Back Squat
then:
Metcon:
RED (RX):
For Time:
30 Back Squats (225/135 lb.)
1-mile Run
WHITE:
For Time:
30 Back Squats (155/105 lb.)
1-mile Run
BLUE:
3 Rounds for Time:
15 Back Squats
400-m Run
Ole Glory CrossFit 