Main – CrossFit

Warm-up

Push/Pull (No Measure)

2 rounds:
200m row
10 burpees

Mobility (No Measure)

Pick 3 mobility exercises and spend 8-10 minutes on them

Weightlifting

Back Squat (2, 2, 2, 1, 1, 1)

Metcon

Metcon (Time)

4 rounds for time:
15 chest-to-bar pullups
20 wall balls (20/14#)
15 box jumps (24/20#)
rest 3 min