Main – CrossFit

Weightlifting

Front Squat (5×1 across at 90% )

Hang Squat Snatch (5×1 across at 80%)

Metcon

Metcon (Time)

5RFT:

12 KBS, 32kg/24kg

12 T2B

250m Row

Metcon (Time)

For ADV RX only to be done before the above WOD

20 Muscle ups for time*

*rest 90 seconds every time you break