Classic CrossFit style workout today!  We’ll spend a few minutes working on pull-up progressions and that get after a nice leg burner.  If you’re legs haven’t been feeling it this week, they will be after today.  Back squats will be used in the MetCon and they will come from the ground.  They should smoke your quads for the 400M runs, but resist the urge to walk as much as you can.  Have fun!

Skill

Pull-ups / progression

10-10-10

Conditioning

3 Rounds for time
400M Run
15 Back Squats (95/65)
10 Burpees over bar