Strength
Back Squat:
- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of the original 4RM.

WOD
“Rosa”
3 Rounds for Time of:
11 Pull Ups
2 Ground to Overhead
135#/95#
49 Deadlifts 135#/95#

“Rosa”
When we opened CrossFit 1013 back in 2012 my mom started getting sick. She lived out in El Paso Texas with my Dad. She really started getting bad around November. My Mom had leukemia and diabetes. We just had our grand opening on 10/13 that year. As my mom got worse I traveled back and forth throughout our first few months we were open to be with my Mom. My Mom finally passed away on 12/04. After she passed I created this workout in her name since she was heavily on our minds during our beginning. We do this workout on her birthday every year which is made up of her birthday 11/2/1949.