Main – CrossFit

Weightlifting

Front Squat (1 RM)

Metcon

Metcon (Time)

3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65

Optional Extra Strength Work

Metcon (No Measure)

Accessory Work
3 rounds of:
10 Hip Thrusts
10 Double KB Stiff Leg Deficit Dead Lifts
10 Double KB Bent-over Row
You choose the weights. This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.