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 (60/70/80%x3+; E2M )

B): Weighted Dips (3×3 @ a 5RM int.; 1×3+ @ BW or Lighter Int.; )

First 3 sets, choose a weight or bands that would be a 5rm. Last set, go to BW or a little more band, rep out as many strict reps as possible, when you can no longer do strict switch to Kipping without letting go of the bar. BIG SET!!!

Metcon

C): Metcon (Time)

For Time:

10-8-6-4-2

Push Jerk 115/80#

Push ups

Strength Accessory

Metcon (Weight)

3x

A) Back Ext. – 10

B) Landmine Row – 12/12

C) Banded Face Pulls – 12