Warmup: Crossfit Warmup

Wod 1:
Deadlift AND Squat
5-3-1(or more)
Set 1=75%
Set 2=85%
Set 3=95%

We are doing the strength training lifts for Today and Friday. The reason is that we want all our competitors fresh for Saturdays contest.

Then

Tabata: Bottom to Bottom Squats
8 rounds of 20 seconds on and 10 seconds off…score equals total reps
(Starts from the bottom position and ends in the bottom position. Resting only in the bottom position between rounds)

Followed by 1 mile run for time