Back squats & Met Con @ CFD
Back squats - worked up to 5 x 3 at 145#
(I did 5 sets of 3 reps... I always forget if it's 5x3 or 3x5)
MetCon - this one was fun, did it in groups of 3.
One person rowed 250m while the other two did either sit-ups or box jumps. After 250m, everyone rotates. We went for 12 minutes, I think. I got through 3 rounds and did a total of 63 sit-ups and 40 box jumps. (Tough doing box jumps right after rowing!)