Main – CrossFit

Weightlifting

Front Squat (3×2)

Metcon

Metcon (Time)

Partner WOD

3 rounds:

50 Wall Balls (20/14#) (9’/10′)

50 Sumo Dead Lift High Pull (75/55)

50 Box Jumps (24/20′)

50 Burpees

50 Calorie Row

Rest 1:00 Between Rounds

One rower per team and one person working at a time.