Main – CrossFit

Warm-up

3X

Group Goblet Squat Med Ball Circle

5 Squat Jumps

Weightlifting

A): Back Squat Walk Out (Walkout and hold; 10:00)

Metcon

B): Metcon (Weight)

OTM x 10:00

Odd- 5-7 Ring Dips

Even- 5-7 Chin Ups
Rest 5:00

C): Metcon (Weight)

OTM x 20:00

Odd- 10 Supine Rows

Even- 3 Push Jerks 185/135#

Accessory

Metcon (Weight)

3x

A) Back Ext. – 10

B) Barbell Row – 12

C) Banded Face Pulls – 12