Main – CrossFit

Weightlifting

Front Squat (5 x 5)

Metcon

Metcon (Time)

AK’s Birthday WOD
920m Row
22 Air Squats
18 Ground to Overhead (115/75)
16 Burpee Pullups
14 Overhead Lunges w slamball (30/20)
12 Wallballs (30/20)
10 HR Pushups
8 Front Squats
6 Thrusters
4 Wall Walks
2 Chest to Bar Pullups
23 Double Unders