CrossFit
Strength
Exercise: Back Squat/lbs
Reps: 15 Minutes 1 Rep Max
Metcon
1 Snatch (Squat or Power) Every :30 for 7 Minutes (14 Reps)
1 Clean (Squat or Power) Every :30 for 7 Minutes (14 Reps)
Start at :00 and do last rep at 6:30
This should be at roughly 80% of 1 Rep Maxes – If you are unsure of 1 Rep Max – Use light weight and practice form/technique