Main – CrossFit Group
Warm-up
Shoulder and hip mobilty after the warmup. Coach’s choice.
2 x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
250m row before each round.
Weightlifting
Front Squat (3 Reps EMOM x 8)
Tempo: 20X0. Use 65% of 1RM front squat.
WOD
Three Rounds w/ 2:00 Rest
A1: Thruster (8)
A2: Pull-ups (AMRAP)
Finisher
B: Metcon (Time)
30-20-10 Reps For Time:
– KB Swings (24kg/16kg)
– 200m Run