fri 11/1

Main – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m
100 Single Unders
2 Rounds
10 Air Squats
10 Pushups
10 Ring Rows
10 Lunges
10 Situps

Weightlifting

Front Squat (6×2 85%)

Push Press (6×2 90% of shoulder press)

Metcon

Metcon (Time)

8-6-4-2
Deadlift 225/155
Thruster 95/65
2 rounds
20 GHDs
20 Wallball 20/14
8-6-4-2
Deadlift 225/155
Thruster 95/65