Main – CrossFit
Warm-up
3 Rds:
3 Chin Ups/Rows
5 Goblet Squats
10 T2B
200m Run
Weightlifting
A): Paused Front Squat (E2M; 1×2 @ 70%; 1×2 @ 80%; 3×2@ 90% )
SOLID :03 Pause
B): Weighted Chin Ups (5×3; add weight; Rest 1:30 )
Metcon
Mixed Modal Aerobic
Metcon (3 Rounds for reps)
3 Rounds:
AMRAP in 3:00
30 DU
15 Deadlifts @ 225/155#
Rest 1:30
Skill
• 100 Double Unders
*5 Rds on a Tabata clock:
Supine Ring/Bar Row – max reps
Handstand Hold – :20
*Max Handstand Walk – 4:00
*15:00
Sled Drag [Backwards] @ 90/45#