CrossFit Showdown, Showdown Downtown – CrossFit
Spend 8 minutes working on up to a challenging single leg deadlift for 3 reps (each side), use a barbell
Front Box Squat (5×3 @75-85%)
Below Parallel, about 2-3 inches from your bottomed out position.
Weighted Pull-ups (5×5)
CrossFit Classic (Burpee) (Time)
Choose a pace that you can maintain for at least the first 3 minutes. Most people will do well with 4 – 6 every 20 seconds. If you unsure of a good pace, start at what feels like 80% and look at the clock after the first minute. Use that to pace your second minute, etc. Try not to use your shoulders so they operate properly on the later rounds. If you have a pad to do these on (or even just wearing knee sleeves), use it!