Main – CrossFit Group
Warm-up
– 250m Row
– 200m Run
– 25m Plank/Squat Crawl
– 25m Walking Lunge
– 25m Plank/Squat Crawl
then
– 5 Back Squat (barbell)
– 5 Back Squat (barbell + plate)
– 5 Back Squat (50% 1RM)
WOD
A: Back Squat (5/4/3/5/4/3)
Tempo: 30X1
Rest: 3:00
Note: Work on shoulder mobility during rest periods.
B: Metcon (AMRAP – Reps)
EMOM – 12:00
– Odd: 5 Squat Clean (135#/95#)
– Even: (1 Muscle Up + 3 Ring Dips) x 2
Scale Options:
– Squat Clean: KB Clean Catch Squat
– MU + Ring Dips: 9 Ring Dips