CrossFit Cambridge – CrossFit
Back Squat (Heavy Set of 5 Plus 2 Down Sets at 90%)
Ring Dips (4 Sets of 10)
Make them as difficult as possible. Tempo, negative, bands, etc.
Metcon (4 Rounds for reps)
KB Snatch (medium/heavy)
Remember that Tabata is 20 seconds of work/10 seconds of rest x8 intervals for each movement.
KB snatch weight should be heavy but moving the whole time.