Main – CrossFit
Warm-up
Monster walk band series
10 Goblet Squats w/band
10 Heavy swings [Fire Glutes Hard!]
15 Push ups
15 Ring Rows
Weightlifting
A): Front Squat (55/60/65/70/75% x 5+; E1M)
B): Weighted Dips (5 x 5; AHAP; Last set AMRAP; E1M)
Metcon
Metcon (8 Rounds for reps)
1:00 on/1:00 off x Twice through
C2B
HSPU
Pull Ups
Dips/Push ups
Strength Accessory
Metcon (Weight)
3x
A) Back Ext. – 10
B) Landmine Row – 12/12
C) Banded Face Pulls – 12