CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows

Metcon Rx/Scaled
Back Squat (1-1-1-1-1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.

Compare to 07.14.2020.

See "How to Approach Heavy Days" for insight on warming-up, choosing the weight, rest periods, and more.

Super Fitness Robot load:
90% or higher of 1RM.

More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

No Equipment Workout
2 rounds for quality of:
Walking Lunge, 100 m
50 Air Squats

Optional Accessory Work
Side Plank (2 Rounds for reps)
Accumulate 1-2 mins per side.

Cool Down
Hamstring Stretch
Hold 1-2 mins per side.

Wall Leg Stretch
Hold 1-2 mins per side.

Foam Roller (back, lats, etc.)