Main – CrossFit

Weightlifting

Front Squat (5-5-5-3-3-3)

Start at 70% and work up.

Metcon

Metcon (Time)

60 Calorie Row
50 Pushups
40 KB Swings (53/35)
30 Overhead Squats (95/65)
20 KB Snatches (53/35)
10 Hang Squat Snatch (95/65)