Main – CrossFit

Warm-up

3 Rds:
3 Chin Up/Rows
5 1 1/4 Squats
20 DU

Weightlifting

A): Front Squat (5×3; @ 90%+; E3M)

B): Weighted Chin Ups (5×3; @ 90%+; E2M)

Metcon

CP-Battery

Metcon (Time)

For Time:
40 Burpees
30 C+J @ 135/95
Use weight from first week (9/16)

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.