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
A: Squat Clean (6 min EMOM, 2 Squat Clean)
B: Front Squat (Tabata (155/105#))
C: Deadlift (Work to heavy single, <85% 1RM))
Metcon
Metcon (Weight)
3 rounds, not for time:
20 back extension
25 weighted sit-ups