Main – CrossFit

Metcon

1: Metcon (AMRAP – Rounds and Reps)

1. AMRAP 15:00 min
10 T2B
15 BJ, 24/20″
20 Wall Balls, 20/14

Weightlifting

2: Front Squat (EMOM 5:00min Get 3 Front Squats)

Extra work if you want an after WOD

Metcon (No Measure)

Accessory Work
2 rounds NOT for time of:
5 Glute Ham Raises
10 Hip and Back Extensions