You have to do your squats...

Workout of the day:

Back Squat
3-3-3-3-3
Rest 2-5min.
Then
5 rounds for time:
500m Row / 400m Run
10 Burpees
30sec. L-hold

Post load for Back Squat and time.

Coaches notes: If rowers are busy then take off on a run. Try to hold as long as you can in an L position. Make sure you accumulate 30sec. before moving on.

When lifts are posted in a 3-3-3-3-3 format this means you do 3 repetitions of each movement, adding weight to every set till you get to a maximal set of 3 repetitions. You add weight to every set in the hopes of reaching maximal effort.

If the lift were posted 5 x 3 it would mean 3 repetitions at the same weight for all 5 sets. This is after a proper warm up building up to this weight.

"There is never an absolute answer to everything, except of course that you have to do your squats." - Mark Rippetoe.

Picture: CrossFit Bako - circa April 2010.