CrossFit James Island
Warm Up
3 rounds each of 10
HPC

Air Squat

Mobility
banded right thigh, right knee on groungd, left knee up like a sampson stretch, hold for 1 min. Air Squat. do the left let. Air Squat. realighns the hip.

Back Squat--considering my max 5x5 is 95#, I rounded up to 100 for the below counts.
8@60
7@70
6@80
5@85
4@90
3@95
1@100
5x5 (I did not do this)

Learned to concentrate on keeping knees over toes @ the bottom of the squat.

12-15-9
Power Clean@75#
HSPU
Hollow Rocks

Max Weight (25#) plank hold (1 min for me)