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CrossFit 5000 – CrossFit

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Back Squat

Every 2 minutes, for 12 minutes (6 sets):

Back Squat

Set 1 – 5 reps @ 80%

Set 2 – 3 reps @ 85%

Set 3 – 1 rep @ 90%

Set 4 – 5 reps @ 85%

Set 5 – 3 reps @ 90%

Set 6 – 1 rep @ 95%

Metcon (Time)

Three rounds For time:

30/20 Calorie Assault Bike

20 Dumbbell Box Step Overs (22.5/15g DBs to 24″/20″ Box)*

10 Ring or Bar Muscle-Ups