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