Just FYI, some of the most Elite Crossfitters swear that bingeing on ice cream the night before a hard WOD improves performance!

Back Squat

5 – 5 – 5 – 5 – 5 sets across

Then….

30 – 20 – 10 reps for time:

DU’s

Burpees

post load for BS and time for 30/20/10 wod

Affiliate Team

Back Squat

10 x 2 reps, use 50% (1RM)

Rest 1 minute b/t sets

These should be speed sets, hence the lighter load.  If the load gets too heavy it slows the bar down and you do not get the desired training effect.  Resist using more than 50% of 1RM!

Then

30 – 20 – 10 reps for time:

DU’s

Burpees