Main – CrossFit

Warm-up

3 Rds:
5 Paused Goblet Squats
10 Ring/Bar Row
:20 Dead Bug

Weightlifting

A): Overhead Squat (15:00 to build to a 1RM for the day)

B): Weighted Pull-ups (8:00 to build to a 1RM for the day)

Metcon

Metcon (8 Rounds for calories)

Row Sprints:
8 Sets
:30 on: 1:00 off

Skill

Rope Climb 2-2-2-2-2

Snatch From Blocks [Above Knee] (3-3-3-3-3)