Main – CrossFit
Warm-up
Plyo-cide (No Measure)
10-8-6-4-2
burpee broad jump
jump lunge
plyo push-up
followed by squat/front rack mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
5 min:
5 unbroken front squats 225/135
RX+ with no rack, take from the ground
Metcon
Metcon (AMRAP – Reps)
Every 30 sec for 15 min:
1 bear complex 185/115