North Raleigh CrossFit: 03/24/15

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Strength

Back Squat:
1×5 @ 70%, Rest 90 sec
1×5 @ 75%, Rest 90 sec
1×5 @ 80%, Rest 90 sec
1×5 @ 85%, Rest 90 sec
1×5 @ 80

Conditioning

With a continuous running clock…

2K Row

-Then immediately following-

45 Pull-ups
45 Box-Jumps (24/20)

*Note: You may divide up the pull-ups and the box-jumps however you choose.