CrossFit 727

Warm-up

Weightlifting
Back Squat (Tempo Back Squat: 4:0:3:0)
3×8 working weight
4 sec down: no rest: 3 sec up: no rest
*Keep them light and actually stay on the tempo
* The weight should crush you but you should feel fatigue by the 3rd set

Metcon
Metcon
3 rounds
80′ DB front rack lunges 55/35
30 pull ups

int: body weight or 35/20 DB, ring rows

Rx+: x 2 DB, 30 chest to bar