Main – CrossFit

Warm-up

3 Rds:

7 Ring Rows

14 Lunges

7 Parallete Push Ups

Weightlifting

Back Squat Walk Out (Walk out with 100%+20# and hold for :10)

Weighted Dips (3 x 5-10 @ BW; Every :90 seconds )

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:00 @ 75%

5 Push Press @ 30%

10 B.O.R.

5 Strict T2B