CrossFit 213 Downtown Los Angeles WOD 10/12/2015

Strength:

Squat Cycle Week 1

4x3 Back Squat (use the weight from last weeks 5 rep max, same weight for all 4 sets)

*** If you missed last monday, work up to a heavy set of 3 increasing weight every set, heaviest being the 4th and finale set of 3.

Wod:

Opium Dream 

21-18-15-12-9-6-3

Ground to over head with plate 45/25

In between each round perform 30 double unders (60 singles) and 5 burpees, end workout with dubs and burpees 

Then

Partner Tabata med ball sit ups, can throw against brick wall in basement if you can find a partner. Use any weight