Main – CrossFit

Warm-up

3X

5 Goblet Squats

5 Barbell Jump Squats

3 Seated Box Jumps

Think *Explosive!*

Weightlifting

A): Back Squat (Work up to 2rm; 15:00)

B): Weighted Dips (75×5, 85×3, 95×1+; 1:45 rest )

Metcon

Metcon (Weight)

EMOM x 10:00

5 Burpees

6 Power Snatch 135/95#

Accessory

Metcon (Weight)

3x

A) Back Ext. – 10

B) Landmine Row – 12/12

C) Banded Face Pulls – 12