What a combo we have today! A moderately heavy squat and a quick bodyweight gymnastic movement, a match made in CrossFit heaven. For those who do not have a 1RM back squat, your working load should be heavy enough that the last rep of each set gets a touch slower each round. You certainly shouldn’t be so taxed after your 5 reps that you cannot immediately rack the bar (safely of course) and get right to the pull-up bar! From the moment you rack your barbell, you’ll have to the 1:15 mark (that’s the 75 second mark) to get in as many pull-ups as you can. Smaller sets with shorter rest between will be the right call today. Use as much of that time as possible, then REST because we’re doing this 6 times!
Every 3 minutes for 6 rounds:
5 Back Squats (60% 1RM)
Max rep pull-ups to the 75 second mark