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Last week of box squats

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CrossFit PFT – WOD

Box Squat (12×2@75% of box squat )

30-45 seconds rest.

Focus on speed.

Sumo Straight Leg DL (3×12)

Metcon (AMRAP – Reps)

With a 16 minute clock:

Minute 1: Max Cal Assault Bike

Minute 2: Rest

Minute 3: Max Rope Climbs

Minute 4: Rest

Minute 5: Max Cal Rower

Minute 6: Rest

Minute 7: Max Reps Ring Muscle Ups

Minute 8: Rest

Repeat the same sequence.
Total reps for score. Post reps for each exercise in comments.

Weighted Sit Ups (5×3- Work to a 3RM)

DB or Barbell