ESTABLISH TRAINING MAX FOR BACKSQUAT:
We will review technique and how to spot for backsquat. Make sure you write/log your 1RM. Remember also, if you don't feel comfortable going for a true 1RM, you can have calculate based off of 2 or 3RM.
*Please watch video clip from squat expert Dave Tate on the box squat. Note: we aren't box squatting but the technique cues are superb.

Conditioning:
30-20-10
OHS (35% bodyweight) or backsquat as sub (35% 1RM)
Ring pushups or regular pushups
My Max: 1 rep 130lbs

12 Minute AMRAP:
5 Knees to Elbows
7 Pushups
9 Squats

“Jackie”
Row 1000m
50 Thrusters 45/35
30 pull ups

Finished RX

CrossFit Total

Back Squat 1rm <--120 :(

Shoulder Press 1rm <--60 ;)

Deadlift 1rm <--170 :)

The total weight of each 1rm is your CrossFit Total

For time
1000m row
80 squats
60 sit-ups
40 push-ups
20 pull-ups

3sets of 5 reps

"Tommy Mac"

12 Burpees
12 Thruster (all with 115/75)
12 Bp
12 Power Snatch
12 Bp
12 Push Jerks
12 bp
12 Hang Squat Clean
12 Bp
12 OHS
12 bp
12 Thruster
12 Bp
12 Power Snatch
12 bp
12 Push Jerk
12 bp
12 Hang Squat Clean
12 bp
12 OHS

time - 28:08

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

For time:

30-20-10 reps of 95 pound front squats followed by 30 24" box jump

“McGhee”
30min AMRAP

5 Deadlifts (275/185lbs)
13 Push-Ups
9 Box Jumps (“24′/20″)

the 275 deadlift was way hard.

For time;

400m Run
30 Push ups
15 Toes 2 bar

400m Run
30 Air squats
15 Mountain climbers
(R/L=1)

400m Run
30 Wallballs 20/14
15 Burpee pull ups

400m Run