Main – CrossFit

Warm-up

Squat/Core/Leg (No Measure)

2 rounds:
30 high-knees
15 air squats
20 jumping jacks
10 push-ups
200m row

Weightlifting

Front Squat (7 sets of 2 (~90% 1RM))

Metcon

Metcon (Time)

2 rounds for time:
500m row
5 rounds of;
5 thrusters (115/75#)
5 burpee over bar
rest 5 min between rounds