Back squats
20 rep max
Focus on form today. Keep the weight in the heels and drive out the bottom of the squat firing your hams and glutes first. Form is the most important. How much you move is secondary. That said, go hard if your form allows.
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Cross Fit Journal
From soon-to-be XFit affiliate Blackhawk Fitness in Wichita:
Twins:
Two rounds of each couplet (for time)
1: Run 800m
30 elevated pushups (or 20 HSPU)
2: 20 thrusters
20 pullups
30:54