Main – CrossFit
Warm-up
3 Rds:
5 Goblet Squats
5 Press
:20 Plank
Weightlifting
A): Back Squat (5×3; @ 90%+; E3M)
B): Shoulder Press (5×3; @ 90%+; E3M)
Metcon
CP-Battery
Metcon (Weight)
OTM x 14
AFAP
odd – 10 Burpees
even – 1 Clean + Jerk @185/125#
Skill
*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#
Weightlifting
If interested in OLY work, ask.
