A. Back Squat
Sets 1-6 – 5 @ 80-85%
Rest 3 minutes
*Note: this is the same weight as last week adding 1 rep. If it was way too easy can increase the weight slightly. 

B. Every 5 minutes for 20 minutes: (4 sets)
400m Run
20 Kettle Bell Swings
10 Burpees
*Every round should be ALL OUT, want to get as much rest as possible.

 

Check out this video from Dmitry Klokov and his seminar at CrossFit Queen Street last week! - https://www.youtube.com/watch?v=BA7yL0R1Ml0&list=UUCc6Qk94Pxc3C-ls7QEdLJQ

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