Warm-up:
ME Lower: Find 1RM
Box Squat (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps
Assistance: 2 sets x 6-15+ reps
Hamstrings Exercise
Core Exercise
Comments
CrossFit Journal
Warm-up:
ME Lower: Find 1RM
Box Squat (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps
Assistance: 2 sets x 6-15+ reps
Hamstrings Exercise
Core Exercise
SPD CrossFit 
ME Lower: Find 1RM
Box Squat (Chains) – Drop Set 80-95% x 2 sets x 2-6+ reps
285# – 235# x 2 x 3
Assistance: 2 sets x 6-15+ reps
GHR – 2 x 10
AB-Wheel – 2 x 15