Main – CrossFit

Warm-up

3X

5 Goblet Squats

5 Barbell Jump Squats

3 Seated Box Jumps

Weightlifting

A): Back Squat (Build up to a 1rm; 15:00)

B): Weighted Dips (Build up to a 1rm; 10:00)

Metcon

CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)

7-Minute AMRAP of:
Burpees to a 6″ target

Strength Accessory

Metcon (Weight)

3x

A) Back Ext. – 10

B) Landmine Row – 12/12

C) Banded Face Pulls – 12