Friday Workout: Back Squat, 3 Sets with Rest


Back Squat, 4 x 4 at 31X1 Tempo, rest 90-120 seconds between sets

Notes: Focus on maintaining tempo throughout each set


Level 1

3 Sets for Total Time:

  • Dumbbell Thruster x 10
  • Ring Row x 15
  • Row x 20 Cals
  • Rest 2 Minutes Between Sets

Level 2

3 Sets for Total Working Time:

  • Thruster (115/85) x 15
  • Pull-up x 20
  • Row x 25 Cals
  • Rest 3 Minutes Between Sets

Notes: If you’re participating in the open, consider doing 15-20x Chest to Bar Pull-ups each round.  Try to move at a consistent pace each set.  Total working time = finishing time minus rest intervals


  1. BRING A FRIEND DAYS are happening this month!
  2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Websitefor details and get yourself signed up!

1 thought on “Friday Workout: Back Squat, 3 Sets with Rest

  1. BS: 85, 105,105,115#
    Wod: 3:22,3:30,4:39 (55#, 10pu/rnd. That last row was rough!)

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