Large loads, quickly
If it’s intensity you’re after, moving large loads, long distances quickly is a good prescription. It’s one of the reasons CrossFit loves back squats. While the distance might not be “large” in each squat, the possible loading more than makes up for it. (Side note: Increasing the “distance” part of the equation is one of the reasons your coach might ask you to squat deeper).
You’ll have plenty of time to make sure your warmed up for a proper load, the goal being to be able to back down your bar to your working load after working up a bit heavier. By the time you get to the squats in the WOD, you’re sure to be a bit winded, so brace up and move that (hopefully lighter feeling) load!
Back Squats – work up to heavier than you plan on using for the WOD, then…
5 back squats (225/155)