10/6/14

Strength:
15 backsquat @65% of 1rm 4 min rest
10 backsquats @ +10 lbs 3 min rest
5 backsquats @ +10 lbs
   (20x0) tempo on first set 
   (30x0) tempo on second set 
   (50x0) tempo on 3rd set

Metcon:
4 rounds
10 burpee plate jump overs
15 wall balls 

Published on by crossfit reflexion.