Lots of Squats

Warmup:
run 400 meters
10 pvc passthrus
10 pvc overhead squats
foam rolling
5 overhead squats (45#)
5 front squats (45#)
5 back squats (45#)
15 reps @ 95# (5 OHS/5 FS/5 BS)

Strength:
3x3 overhead squats
3x3 front squats
3x3 back squats

increase weight each set

OHS   135#/155#/175#
FS       195#/205#/215#
BS      225#/245#/265#

CrossFit Site