Main – CrossFit

Weightlifting

Floor Press (60%x3, 75%x5, 85%x3, 95%x max reps)

Work off of 90% 1RM.

Metcon

Metcon (Time)

3 RFT:

20 Calories on Row

400m Run

If it is too cold for you to run the scaled alternate is 30 burpees per round