Tuesday: Bar warm up, run warm up then 3 rounds of 155# front squat x 8 and 400 m run (10.2MPH@ 1degree). Short rest in between rounds. Then 3 rounds single legged 18 inch box jumps (8xl, 8xr) and 1 minute planks.
Wednesday: warm up then the Crossfit WOD, scaled.
AMRAP in 7 minutes of 5 30" box jumps and 3 135lb cleans. managed 6 exactly. Afterward I did 115 squat cleans x 10 to work on form. After this was 1 minute skipping + 15 push ups x 3 rounds in 6 minutes.
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