CrossFit
Strength
Exercise: Front Squat/lbs
Reps: Heavy Single, 5×2
Comment: Spend 5-10 Minutes getting to a heavy single (not necessarily a PR) then do 5 sets of 2 at the same, challenging weight.
For Example: 200# HS, 5×2 @ 185
Metcon
Every 3 Minutes for 15 Minutes
40 Double Unders
10 Power Cleans
6 Burpee Over Bar
Rest Remainder of 3 minutes
Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs