Strength:
Backsquat 5x5 building. Finish 5#s heavier than last week
Follow each set of backsquats immediately with 5 box jumps

WOD:
For time:

100 KB swings 55/35
200 double unders

 

Comp HW:
Strict Press 5x5+2 push press, building
Finish 2.5-5#s heavier than last week

3 rounds NOT for time
25 GHD sit ups
25 GHD hip extensions
5 Glute/Ham raise
3 GHD back extensions

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource