Main – CrossFit

Warm-up

3 Rds:
5 Paused Goblet Squats
5 Ring/Bar Rows
5 DB/KB Press
:20 Dead Bug

Weightlifting

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

B): Shoulder Press (15:00 to build to a 1RM for the day)

Metcon

Metcon (8 Rounds for calories)

Row Sprints:
8 Sets
:30 on: :45 off

Skill

If you are interested in the OLY skill work, ask.

Metcon (Time)

E3M x 5 Rds:
20 Wall Ball
10 T2B

Rope Climb (2-2-2-2-2)

Metcon (Distance)

15:00
Sled push @ 135/95#