Back Squat 3-3-3
Use the heaviest weight you can for each set.
CrossFit Conditioning WOD
Tabata Push-up (hand release)
Tabata Med Ball Sit Up, 20/14 lbs
Tabata Double Under
Tabata Kettlebell Swing, 53/35 lbs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.