Main – CrossFit
Warm-up
Warm-up (No Measure)
2 RDS of:
10 deadlifts
10 hang power cleans
10 front squats
10 OHS
Weightlifting
Clean and Jerk (20 min to build heavy)
Metcon
Metcon (Time)
4 RDS
500m row
25 ring dips
2 RDS of:
10 deadlifts
10 hang power cleans
10 front squats
10 OHS
4 RDS
500m row
25 ring dips