Main – CrossFit

Warm-up

* Hip Activation
* 30/20/30
* 30 banded good mornings
* 7 Rds:
Bear Complex w/ empty BB

Weightlifting

A): Back Squat (45% x 10; 55% x 10; 65% x 10+; rest 2:00 )

B): Front Squat (45% x 10; 55% x 10; 65% x 10; rest 2:00 )

Metcon

Metcon (Weight)

4 Rounds:
15 weighted abmat situps
12 strict T2B
:20 Hollow Body

Skill

Every 2:00
A1) Swing 10-10-10-10-10 [HVY]
A2) Rope Climb 1-1-1-1-1
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For 5:00
Pistols 31X1 to box at knee height