Main – CrossFit

Weightlifting

Front Squat (5 x 5)

Metcon

Metcon (Time)

Mark’s Birthday WOD

Buy-In: 45 Calorie Row

2 rounds:
7 Over the Bar Burpees
14 Box Jumps Overs (24/20)
then
3 rounds:
6 Power Snatch (95/65)
9 Overhead Squats (95/65)

Cash-Out: 45 Wallballs

RX+
Barbell (115/75)
Box (30/24)