Strength 

1 Pause Front Squat + 3 Front Squats

5 sets (across) at 70% of 1RM

add 5-10lbs each week

WOD

7 rounds

7 front squat 135/95

7 toes to bar

35 double unders


Capacity work

7 rounds

7 Goblet squats

10 Sit-ups

70 single unders

Comp HW

5 Rounds

10/8 cal bike

200m run

12 Thrusters 95/65

Rest 1min

***start slow, increase pace each set

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