That's a lot of crossfitters. Awesome job tackling a sneakily difficult workout. Great job working on speed with the back squats during a deload week then working on intensity with our intervals by pushing ourselves then taking advantage of built in recovery during the wod. Now that your heart rates have come back down you can take a step back and see how the two workouts complimented each other. Your muscles will do what you train them to do. Train with a purpose.
Press
4 sets of 5
@ 70 - 75% of 1 RM
-then-
4 Rounds
5 wall walks
15 ring rows or pull ups
20 ab mat sit ups
If you're ever wondering what is playing while these workouts go up...